WARM-UP
30 Seconds Each
Box Step-ups (Lower Height)
Active Spidermans
Barbell Good Mornings
Box Jumps & Step Down (Low Height)
Push-up to Down Dog
Barbell Elbow Rotations
Box Step-ups (Workout Height)
Hollow Holds
Barbell Romanian Deadlifts
Box Jumps w/ Step Down (Workout Height)
Slow Air Squats
Barbell Strict Press & Reach
MOBILITY
Child’s Pose on Box: 1 Minute
Forearms Stretch on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
WORKOUT OF THE DAY
“X-Factor”
For Time [18 Minute Time Cap]:
12 Box Jump Overs (24″/20″)
9 Burpee Pull-ups
“X” Clean and Jerks
Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)
AFTER PARTY
Body Armor
3 Sets of 8: Sumo Deadlifts
3 Sets of 12: Romanian Deadlifts
3 Sets of 16: Weighted Glute Bridges
Complete One Of The Following After Each Set (9 Sets Total):
A) 25-50′ Handstand Walk
B) 1 Minute of Handstand Walk Practice
HOME GYM
5 Rounds For Time:
15 Burpees
12 Dumbbell Rows From Plank (6 Each Side)
9 Double Dumbbell Clean and Jerks
BEEFED UP OPTION
For Time [18 Minute Time Cap]:
12 Box Jump Overs (24″/20″)
9 Bar Muscle-ups
“X” Clean and Jerks
Round 1: 15 Clean and Jerks (135/95)
Round 2: 12 Clean and Jerks (155/105)
Round 3: 9 Clean and Jerks (185/135)
Round 4: 6 Clean and Jerks (205/145)
Round 5: 3 Clean and Jerks (225/155)
