WARM-UP
1 Minute Each
Easy Row
Easy Single Unders
30 Seconds Each
Lateral Squats
Arm Circles (15 Forward + 15 Back)
Wall Squats
Down Dog
Air Squats
Double Taps
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: 60 Seconds
Front Rack Stretch: 45 Seconds
Forearms Stretch: 30 Seconds
WORKOUT OF THE DAY
“That Escalated Quickly”
For Time:
3 Rounds:
15 Front Squats (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters (95/65)
25 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
25 Double Unders
AFTER PARTY
Static Position Holds
Accumulate The Following Totals:
A) 2:00 Bottom of Front Squat (95/65)
B) 2:00 Barbell Overhead (75/55)
C) 2:00 Bottom of Overhead Squat (45/35)
HOME GYM
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders
Directly Into…
3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders
BEEFED UP OPTION
For Time:
3 Rounds:
15 Front Squats (135/95)
30 Double Unders
1,000/800 Meter Row
3 Rounds:
12 Thrusters (115/85)
30 Double Unders
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters (95/65)
30 Double Unders
