WARM-UP
45 Seconds Each
Easy Bike
Active Samson
Active Spidermans
Moderate Bike
Box Step-ups (Low Box)
Inchworm to Push-up
Faster Bike
Box Step-ups (Workout Height)
Lateral Hops Over Dumbbell
MOBILITY
Couch Stretch: 1 Minute Each Side
WORKOUT OF THE DAY
“Quicksand”
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps (24″/20″)
Max Calorie Bike Erg
Rest 1 Minute Between Rounds
AFTER PARTY
Body Armor
3 Giant Sets:
9 Barbell Bench Press
15 Barbell Bent Over Rows
Max Unbroken Strict Handstand Push-ups
Rest 3 Minutes Between Sets
Build on Weight Movements
Hold Unbroken Sets of Bench & Rows
HOME GYM
5 Rounds x AMRAP 3:
30 Single Dumbbell Step Back Lunges (15 Each Side)
15 Lateral Burpees Over Dumbbell
Max Single Dumbbell Hang Power Snatches
Rest 1 Minute Between Rounds
BEEF’D UP
AMRAP 24:
PARTNER 1:
1,000/800 Meter Bike Erg
PARTNER 2:
Max Rounds of “Strict Cindy”
Switch Stations Upon Completion of Bike
Score is Total Rounds of Strict Cindy as a Team
Pick-up Where Partner Left Off
