WARM-UP
6 Minutes Total
1 Minute Bike
30 Seconds Active Samson
1 Minute Bike
30 Seconds Kettlebell Romanian Deadlifts (Lighter Weight)
1 Minute Bike
30 Seconds Inchworm to Push-up
1 Minute Bike
30 Seconds Russian Kettlebell Swings (Lighter Weight)
WORKOUT OF THE DAY
“Absolute Value”
3 Rounds:
Partner 1: 1 Minute Bike Calories
Partner 2: 1 Minute Bike Calories
Partner 1: 2 Minute Bike Calories
Partner 2: 2 Minute Bike Calories
Partner 1: 3 Minute Bike Calories
Partner 2: 3 Minute Bike Calories
During 1 Minute Break: 9 Kettlebell Swings (53/35)
During 2 Minute Break: 15 Kettlebell Swings (53/35)
During 3 Minute Break: 21 Kettlebell Swings (53/35)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lower Back
Upper Back
Quads
Glutes
HOME GYM
3 Rounds For Time:
200 Meter Run
10 Single Dumbbell Russian Swings (5 Each)
400 Meter Run
20 Single Dumbbell Russian Swings (10 Each)
600 Meter Run
30 Single Dumbbell Russian Swings (15 Each)
BEEF’D UP
3 Rounds:
Partner 1: 1 Minute Machine Calories
Partner 2: 1 Minute Machine Calories
Partner 1: 2 Minute Machine Calories
Partner 2: 2 Minute Machine Calories
Partner 1: 3 Minute Machine Calories
Partner 2: 3 Minute Machine Calories
During 1 Minute Break: 10 AbMat Sit-ups
During 2 Minute Break: 20 AbMat Sit-ups
During 3 Minute Break: 30 AbMat Sit-ups
