WARM-UP
PVC Warm-Up*
10 Pass-Throughs
10 Overhead Presses
10 Good Mornings
10 Overhead Lunges (in-place)
10 Deadlifts
10 PVC Around-the-Worlds-
*10 Jumping Jacks in between each exercise
SPECIFIC WARM-UP
-Muscle-Up Tutorial
-Bar-Facing Burpee / Deadlift / Wall Ball
WORKOUT OF THE DAY
“NAPALM”
2 Rounds for Time
10 Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
INTERMEDIATE
2 Rounds for Time:
5 Muscle-Ups OR 10 Muscle-Up Transitions
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (14/10)
NOVICE
2 Rounds for Time:
10 Muscle-Up Transitions
12 Bar-Facing Burpees
20 Deadlifts (45/35)
25 Wallballs (12/10/)
POST WORKOUT/AFTER BASH
Clean-Up & Cool Down
Well Earned Rest & Recovery
After taking a minute to shake-off what just happened, ask athletes to start the clean-up and wipe down the equipment
Foam Roller Party
Lower Back
Hamstrings
Calves
IT Band
Quads
Lats (Ouch!)
EQUIPMENT-FREE WORKOUT
2 Rounds for Time:
20 Strict Handstand Push-Ups or Pike Push-Ups
60 Walking Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpee Broad Jumps
