WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Plank Shoulder Taps
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Thoracic Opener: 2 Minutes
Kneeling Hamstring Stretch: 45 Seconds Each Side
Calves Foam Roll: 45 Seconds Each Side
WORKOUT OF THE DAY
“Open 16.4”
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Handstand Push-ups
AFTER PARTY
Midline
15-12-9:
Strict Toes to Bar
Weighted Hip Extensions
Directly Into…
21-15-9:
Weighted Sit-ups
Pausing Hip Extensions (1 Second at Top)
HOME GYM
AMRAP 13:
55 Double Dumbbell Deadlifts
55 Single Dumbbell Goblet Squats
55 Shuttle Runs [10 Meters]
55 Double Dumbbell Push Press
BEEFED UP OPTION
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Strict Handstand Push-ups
