WARM-UP
7 Minutes For Quality
1 Minute Row
1 Minute Inchworm to Push-up
1 Minute Wall Squats
1 Minute Shoulder Taps
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)
1 Minute Straight Leg Sit-ups
1 Minute Row
MOBILITY
Couch Stretch: 90 Seconds Each Side
Turn Back Stretch on Wall: 1 Minute Each Side
WORKOUT OF THE DAY
“Boop”
AMRAP 14:
Max Calorie Row
Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)
AFTER PARTY
Body Armor
3 Giant Sets:
1 Minute Plank
50 Banded Pull-Aparts
25 Banded Tricep Push Downs
Rest as Needed Between Sets
HOME GYM
AMRAP 14:
21 AbMat Sit-ups
15 Shuttle Runs [10 Meters]
9 Double Dumbbell Thrusters
BEEF’D UP
On the 2 Minutes x 10 Rounds:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)
200 Meter Row
