WARM-UP
30 Seconds Each
Easy Row
Box Step-ups
Barbell Good Mornings
Barbell Back Squats
Moderate Row
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach
Faster Row
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats
MOBILITY
Child’s Pose on Box: 1 Minute
Barbell Ankle Stretch: 1 Minute
Forearms Stretch on Box: 1 Minute
WORKOUT OF THE DAY
“Cho To-Go”
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (135/95)
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (155/105)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (185/135)
MACHO MAN
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
AFTER PARTY
Body Armor
3 Giant Sets:
25 GHD Sit-ups
10 Dumbbell Bench Presses
Max Unbroken Strict Pull-ups
HOME GYM
3 Rounds x AMRAP 5:
50 Meter Dumbbell Farmers Carry
1 Round of “Dumbbell Macho” Man
Rest 5 Minutes Between Rounds
BEEFED UP OPTION
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (135/95)
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (155/105)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (30″/24″)
AMRAP “Macho Man” (185/135)
