WARM-UP
Row Warmup
60 Seconds Easy
40 Seconds Moderate
20 Seconds Moderate-Fast
30 Seconds Each
Jumping Jacks
Lateral Squats
Single Unders
Wall Squats
Double Taps
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Calf Stretch on Post: 1 Minute Each Side
Barbell Ankle Stretch: 1 Minute
Forearms Stretch: 1 Minute
WORKOUT OF THE DAY
“Airborne”
AMRAP 25:
6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
Time Remaining:
Build to Heavy 3-Rep Front Squat
AFTER PARTY
Not For Time:
10-9-8-7-6-5-4-3-2-1:
Strict Deficit Handstand Push-ups (Athletes Choice)
Strict Chest to Bar Pull-ups
HOME GYM
6 Rounds For Time:
45 Double Unders
30 Air Squats
15 x 10-Meter Shuttle Runs
BEEF’D UP
On the 4:00 x 6 Rounds:
45 Double Unders (75 Singles)
30/21 Calorie Bike Erg
15 Toes to Bar
MODIFICATIONS
DOUBLE UNDERS
1.5x Single Unders
Line Hops
15/12 CALORIE ROW
15/12 Calorie Bike Erg
12/9 Calorie Assault or Echo Bike
12/9 Calorie Air Run
200 Meter Run
15 x 10-Meter Shuttle Runs
15 Burpees
