WARM-UP
Bike Warmup
2 Minutes Easy
30 Seconds Each
Shoulder Taps
Alternating Bird Dogs
Inchworm to Push-up
Side Plank (15 Seconds Each Side)
Glute Bridge
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Turn Back Stretch on Wall: 1 Minute Each Side
Pigeon Pose + Wrist Stretch: 90 Seconds Each Side
WORKOUT OF THE DAY
“Dia-bolical”
For Time:
500 Meter Bike, 21 Deadlifts (225/155)
500 Meter Bike, 42 Hand Release Push-ups
500 Meter Bike, 15 Deadlifts (225/155)
500 Meter Bike, 30 Hand Release Push-ups
500 Meter Bike, 9 Deadlifts (225/155)
500 Meter Bike, 18 Hand Release Push-ups
AFTER PARTY
Skill Accessory
10 Rounds For Quality:
8/6 Calorie Ski Erg
8 Alternating Pistols
2 Legless Rope Climbs
1-2 Minute Rest Between Rounds
HOME GYM
200 Meter Run, 42 Double Dumbbell Deadlifts
200 Meter Run, 42 Hand Release Push-ups
200 Meter Run, 30 Double Dumbbell Deadlifts
200 Meter Run, 30 Hand Release Push-ups
200 Meter Run, 18 Double Dumbbell Deadlifts
200 Meter Run, 18 Hand Release Push-ups
BEEF’D UP
For Time:
1,000 Meter Bike
21 Deadlifts (225/155)
1,000 Meter Bike
42 Hand Release Push-ups
1,000 Meter Bike
15 Deadlifts (225/155)
1,000 Meter Bike
30 Hand Release Push-ups
1,000 Meter Bike
9 Deadlifts (225/155)
1,000 Meter Bike
18 Hand Release Push-ups
1,000 Meter Bike
