WARM-UP
30 Seconds Each
Easy Row
Squats to Medicine Ball
Push-up to Down Dog
Arch Hold
Moderate Row
Wall Squats
Hollow Hold
Straight Leg Sit-ups
Faster Row
Dumbbell Goblet Squats
Medicine Ball Deadlifts
Medicine Ball Strict Press
WORKOUT OF THE DAY
“RENT”
3 Rounds For Time [30 Minute Cap]:
500/400 Meter Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
AFTER PARTY
Gymnastics Pressing Stamina
4 Rounds for Quality:
6 Strict Handstand Push-ups
10 Strict Bar Dips
2 Minutes Rest Between Rounds
HOME GYM
3 Rounds For Time:
400 Meter Run
40 Single Dumbbell Goblet Squats
30 Alternating Dumbbell Power Snatches
20 Weighted Sit-ups
BEEF’D UP
30-20-10:
Double Dumbbell Step Back Lunges
Double Dumbbell Bench Press
Toes to Bar
After Each Round:
500/400 Meter Row
