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
