02.18.21 WORKOUT OF THE DAY

February 17, 2021

WARM-UP 

Row Warmup

2 Minutes Easy

30 Seconds Each

Active Samson
Knuckle Drags
Alternating Bird Dogs
Push-up to Down Dog
Shoulder Taps
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY 

Table Top Stretch: 1 Minute

Active Twisted Cross: 1 Minute

WORKOUT OF THE DAY

“Flapjack”

For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
30 Deadlifts (225/155)
50 Hand Release Push-ups
1,000/800 Meter Row

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Hamstrings

Lower Back

Upper Back

HOME GYM

For Time:
100 Step Back Lunges
50 Hand Release Push-ups
30 Double Dumbbell Deadlifts
50 Hand Release Push-ups
100 Step Back Lunges

BEEF’D UP

For Time:
75/50 Calorie Machine
50 Hand Release Push-ups
25 Power Cleans (185/135) (135/95)
50 Hand Release Push-ups
75/50 Calorie Machine