WARM-UP
30 Seconds Each
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Mountain Climbers
PVC Overhead Squats
Faster Row
Frog Hops
PVC Sotts Press
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Couch Stretch: 1 Minute Each Side
Barbell Ankle Stretch: 1 Minute
Barbell Thoracic Opener: 1 Minute
WORKOUT OF THE DAY
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Erg
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Erg
Max Calorie Row
AFTER PARTY
Gymnastics Conditioning
12-9-6:
Strict Pull-ups
Strict Handstand Push-ups
9-6-3
Strict Chest to Bar Pull-ups
Strict Handstand Push-ups
6-4-2:
Strict Ring Muscle-ups
Strict Handstand Push-ups
HOME GYM
4 Rounds x AMRAP 3:
21 Double Dumbbell Thrusters
21 Lateral Burpees Over Dumbbells
Max Shuttle Runs [10-Meters]
Rest 3 Minutes Between Rounds
BEEF’D UP
AMRAP 3:
50 Wallballs (20/14)
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
40 Wallballs (20/14)
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
30 Wallballs (20/14)
Max Power Cleans (185/125)
Rest 3 Minutes
AMRAP 3:
20 Wallballs (20/14)
Max Power Cleans (205/145)
Rest 3 Minutes
AMRAP 3:
10 Wallballs (20/14)
Max Power Cleans (225/155)
