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
