03.01.21 WORKOUT OF THE DAY

February 28, 2021

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