WARM-UP
30 Seconds Each
Box Step-ups
Active Spidermans
Push-up to Down Dog
Wall Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Side Plank (Right)
Side Plank (Left)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
STRENGTH
Deadlifts
On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts
Start Around ~60% 1RM & Build
WORKOUT OF THE DAY
“Juke Box”
5 Rounds For Time:
15 Deadlifts (155/105)
12 Box Jump Overs (24″/20″)
9 Front Squats (155/105)
AFTER PARTY
Aerobic Skill Focus
Not For Time:
16 Minute Recovery Row
[On the 4:00, 8:00, 12:00 and 16:00]:
15-20 GHD Sit-ups
50′ Double Dumbbell Front Rack Walking Lunge
HOME GYM
AMRAP 15:
40 Double Unders
20 Double Dumbbell Deadlifts
10 Double Dumbbell Front Squats
BEEF’D UP
TEAMS OF 2:
AMRAP 18:
15 Deadlifts (155/105)
12 Box Jump Overs (24″/20″)
9 Front Squats (155/105)
Alternate Every Station With a Partner
