WARM-UP
Row Warmup
2 Minute Easy Row
30 Seconds Each
Slow Air Squats
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Lateral Squats
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 1 Minute
Barbell Thoracic Opener: 1 Minute
STRENGTH
Barbell Complex
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
WORKOUT OF THE DAY
“Blitzen”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)
AFTER PARTY
Machine Conditioning
3 Sets:
8 Minutes On
4 Minutes Off
Your Choice of Bike, Row, Ski, or Run
HOME GYM
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry
20 Double Dumbbell Thrusters
BEEFED UP OPTION
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (135/95)
