03.09.21 WORKOUT OF THE DAY

March 8, 2021

WARM-UP 

Row Warmup

1 Minute Easy
40 Seconds Moderate
20 Seconds Moderate-Hard

30 Seconds Each

Jumping Jacks
Down Dog
Single Unders
Shoulder Taps
Double Taps
Single Leg Glute Bridges (30 Seconds Each)

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: 45 Seconds Each Side

Pigeon Pose: 1:30 Each Side

WORKOUT OF THE DAY

“Aftermath”

For Time:
50-40-30-20-10:
Calorie Row

After Each Round:
10 Deadlifts (185/135)
40 Double Unders

AFTER PARTY

Midline

3 Sets:
1:00 L-Sit (Accumulated Time)
30 Barbell Good Mornings

Rest as Needed Between Sets

HOME GYM

5 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts
40 Double Unders

BEEF’D UP 

5 Sets For Load:
50-40-30-20-10:
Calorie Row

After Each Round:
60 Double Unders (90 Singles)
10 Deadlifts 205/165

Enter Weights Used For All 5 Rounds