WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Box Step-ups
Active Samson
Alternating Bird Dogs
Shoulder Taps
Active Spidermans
Inchworm to Push-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose on Box: 45 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 45 Seconds
BURPEE CYCLING
For Time:
50 Burpee Box Jump Overs (24″/20″)
WORKOUT OF THE DAY
“Pull It Together” [On the 7:00]
AMRAP 13:
600/500 Meter Row
9 Deadlifts (275/185)
12 Single Dumbbell Burpee Box Step-Overs (24″/20″)
AFTER PARTY
Handstand Walk Speed Conditioning
5 Rounds of AMRAP 1:
20 Double Unders
Max Distance Handstand Walk
Rest 30 Seconds Between Rounds
HOME GYM
AMRAP 13:
15 Lateral Squat Jumps Over Dumbbells
12 Double Dumbbell Deadlifts
9 Burpees
BEEF’D UP
4 Rounds:
3 Minute Row Calories
2 Minute Single Dumbbell Box Step-Overs (50/35) (24″/20″)
1 Minute Burpees
Rest 2 Minutes Between Rounds
