WARM-UP
30 Seconds Each
Jumping Jacks
Glute Bridges
Lateral Hops Over Barbell
Alternating Bird Dogs
Max Height Vertical Jumps (In Place)
Down Dog
Single Unders
Active Samson
Double Taps
Jumping Air Squats
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: 30 Seconds Each Side
Pigeon Post + Wrist Stretch: 1 Minute Each Side
STRENGTH
Barbell Cycling
15-10-5:
Unbroken Power Cleans
WORKOUT OF THE DAY
“Power Play”
AMRAP 7:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
…
Add 1 Power Clean Per Round
AFTER PARTY
Ring Muscle-ups
5 Sets:
30% Max Ring Muscle-ups
Rest as Needed Between Sets
HOME GYM
AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders
…
Add 3 Double Dumbbell Power Cleans Per Round
BEEF’D UP
10 Rounds [30 Minute Cap]:
3 Power Cleans
15 Hand Release Push-ups
30 Double Unders
Enter Weight Used For Each Round
