WARM-UP
1 Minute Each
Wall Squats
Box Step-ups
Active Spidermans
PVC Pass Throughs
Easy Row
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Child’s Pose on Box: 1 Minute
Wall Twist: 45 Seconds Each Side
WORKOUT OF THE DAY
“The Old Block”
For Time:
50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30 Lateral Barbell Burpees
20 Power Snatches (115/85)
1,000 Meter Row
AFTER PARTY
Body Armor
4 Giant Sets for Quality:
6 Incline Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit
6 Bulgarian Split Squat (Each Side)
Rest As Needed Between Sets
HOME GYM
For Time:
80 Air Squats
40 Single Dumbbell Step Back Lunges (20 Each)
40 Lateral Burpees Over Dumbbell
40 Alternating Dumbbell Snatches
800 Meter Run
BEEF’D UP
1 Round:
75 Wallballs
50 Single Dumbbell Box Step-ups (24″/20″)
25 Burpee Box Jumps (24″/20″)
50 Alternating Dumbbell Snatches
75 Calorie Row
Score is Dumbbell Weight + Medicine Ball Weight
25 Minute Cap
