WARM-UP
Bike Warmup
60 Seconds Easy
40 Seconds Moderate
20 Seconds Moderate-Fast
30 Seconds Each
Alternating Bird Dogs
Push-up to Down Dog
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 90 Seconds Each Side
WORKOUT OF THE DAY
“Quittin’ Time”
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (225/155)
12 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (275/185)
8 Burpee Box Jumps (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (315/205)
4 Burpee Box Jump Overs (24″/20″)
AFTER PARTY
Handstand Push-up Conditioning
Not For Time:
30 Kipping Handstand Push-ups
20 Burpee Box Jump Overs (30″/24″)
30 Kipping Handstand Push-ups
HOME GYM
3 Rounds x AMRAP 5:
400 Meter Run
30 Double Dumbbell Deadlifts
Max Dumbbell Facing Burpees
Rest 5 Minutes Between Rounds
BEEFED UP OPTION
Same As Original Version
