WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Lateral Squats
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Wall Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wall Twist: 1 Minute Each Side
Single Arm Lat Stretch on Wall: 1 Minute Each Side
WORKOUT OF THE DAY
“Wiped Clean”
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)
AFTER PARTY
Midline
4 Rounds:
:20 Seconds GHD Sit-ups
:10 Seconds Rest
:20 Seconds GHD Face Up Hold
:10 Seconds Rest
Directly Into…
4 Rounds:
:20 Seconds GHD Hip Extensions
:10 Seconds Rest
:20 Seconds GHD Hip Extension Hold
:10 Seconds Rest
HOME GYM
On the 4:00 x 5 Rounds:
30 Air Squats
200 Meter Run
10 Double Dumbbbell Clean and Jerks
BEEF’D UP
On the 4:00 x 5 Rounds:
30/21 Calorie Row
6 Clean and Jerks
Enter Barbell Weight For Each Round
Looking For Moderately Heavy Singles
