WARM-UP
30 Seconds Each
Jumping Jacks
Knuckle Drags
Active Samson
Push-up to Down Dog
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Single Unders
Slow Air Squats
Double Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
STRENGTH
Push Jerk
5-4-3-2-1
WORKOUT OF THE DAY
“Divide & Conquer”
AMRAP 15:
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar
AFTER PARTY
Gymnastics Conditioning
Every 2:00 x 4 Rounds:
5 Strict Chest to Bar Pull-ups
10/8 Calorie Assault Bike
5 Bar Muscle-ups
Score is Slowest Round
BEEF’D UP
5 Rounds:
40 Double Unders
20 Toes to Bar
10 Push Jerks
Enter Barbell Load For Each Round
25 Minute Cap
