WARM-UP
30 Seconds Each
Box Step-ups
Active Samson
Active Spidermans
Inchworm to Push-up
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Slow Air Squats
Knuckle Drags
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
STRENGTH
Back Squats
Every 2 Minutes x 6 Sets:
3-3-3-2-2-1
WORKOUT OF THE DAY
“Devil In Disguise”
AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35)
10 Toes to Bar
AFTER PARTY
Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats
Barbell Loading For Both Lifts: 53-55% 1RM Front Squat
HOME GYM
AMRAP 14:
10 Single Arm Devil Presses
20 Single Dumbbell Step Back Lunges
30 Sit-ups
BEEFED UP OPTION
AMRAP 14:
10 Double Dumbbell Devil Press (50’s/35’s)
10 Double Dumbbell Box Step-ups (50’s/35’s)
10 Toes to Bar
