WARM-UP
Bike Warmup
2 Minutes Easy
Box Warmup
1 Minute Box Step-ups
30 Seconds Each
Knuckle Drags
Active Samson
Active Spidermans
Alternating Bird Dogs
Push-up to Down Dog
Side Plank (15 Seconds Each)
MOBILITY
Pigeon Pose on Box: 2 Minutes Each Side
Child’s Pose on Box: 1 Minute
WORKOUT OF THE DAY
“Single All the Way”
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Clean & Jerks (50/35)
20/14 Calorie Bike Erg
AFTER PARTY
Run, Row, or Bike
3 Rounds (18 Minutes):
3 Minutes Moderate Pace
3 Minutes Hard Pace
Directly Into…
5 Rounds (10 Minutes):
1 Minute Moderate Pace
1 Minute Hard Pace
HOME GYM
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Squat Jumps
20 Single Dumbbell Hang Clean & Jerks
20 Jumping Lunges
BEEF’D UP
AMRAP 10:
20 Single Dumbbell Alternating Power Snatches
20/14 Calorie Row
Rest 5 Minutes
AMRAP 10:
20 Single Dumbbell Hang Clean and Jerks
20/14 Calorie Row
