WARM-UP
Bike Warmup
2 Minute Easy Ride
30 Seconds Each
Active Samson
Front Plank on Hands
Up Dog
Push-up Plank to Front Plank
Straight Leg Sit-ups
Shoulder Taps
Arch Hold
Inchworm to Push-up
MOBILITY
Pec Stretch on Wall: 40 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
WORKOUT OF THE DAY
“Kickstarter”
AMRAP 20:
30/21 Calorie Assault Bike
20 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
AFTER PARTY
Body Armor
3 Sets of 12: Dumbbell Bench Press
3 Sets of 12: Barbell Bent Over Row
3 Sets of 12: Barbell Good Mornings
Rest 1-2 Minutes Between Sets
HOME GYM
AMRAP 20:
30 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 AbMat Sit-ups
30 Hand Release Push-ups
BEEF’D UP
Alternating On the 4:00 x 3 Rounds:
[Station 1]:
2 Rounds:
20/15 Calorie Machine
10 Single Dumbbell Hang Power Snatches
[Station 2]:
2 Rounds:
20 Hand Release Push-ups
10 Toes to Bar
