WARM-UP
1 Minute Each
Box Step-ups
Wall Squats
Inchworm to Push-up
Straight Leg Sit-ups
Arch Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wall Twist: 1 Minute Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
Dumbbell Ankle Stretch: 1 Minute Each Side
WORKOUT OF THE DAY
“Hurts So Good”
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats (95/65)
30 Toes to Bar
30 Thrusters (95/65)
AFTER PARTY
Handstand Walk Conditioning
Not For Time:
50 AbMat Sit-ups, 25-50′ Handstand Walk
40 AbMat Sit-ups, 25-50′ Handstand Walk
30 AbMat Sit-ups, 25-50′ Handstand Walk
20 AbMat Sit-ups, 25-50′ Handstand Walk
10 AbMat Sit-ups, 25-50′ Handstand Walk
HOME GYM
AMRAP 16:
30 Dumbbell-Facing Burpees
30 Alternating Single Dumbbell Hang Squat Cleans
30 Lateral Hops Over Dumbbell
30 Goblet Squats
30 AbMat Sit-ups
30 Single Dumbbell Thrusters
BEEF’D UP
[On the 0:00]
5 Rounds:
30 Double Unders (45 Single Unders)
10 Strict Press (95/65)
[On the 10:00]
5 Rounds:
1 Minute Back Rack Reverse Lunges (95/65)
1 Minute Rest
[On the 20:00]
5 Rounds:
30 Double Unders (45 Single Unders)
10 Push Press (95/65)
