WARM-UP
:30 Bike
10 Single Leg Alternating V-Up (10 each leg)
10 Superman w/ :2 Hold
:30 Standing (up on the) Bike
10 Kip Swings
5 Strict Knee to Chest
15/12 Calorie Bike (Test for Workout)
TOES-TO-BAR
Focus: Open and close the shoulders and hips at the same time (“hollow” to “arch”)
WORKOUT OF THE DAY
“MEET THE PRESS”
AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Presses (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (95/65)
Modification 1
AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses (75/55)
15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Presses (75/55)
15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (75/55)
Modification 2
AMRAP 18:
12/9 Calorie Assault Bike
12 Hanging Knee Raises
9 Strict Presses (65/45)
12/9 Calorie Assault Bike
12 Hanging Knee Raises
15 Push Presses (65/45)
12/9 Calorie Assault Bike
12 Hanging Knee Raises
21 Push Jerks (65/45)
ACCESSORY
3 Sets For Quality:
8 Half Kneeling Landmine Press
8 Dual Dumbbell Prone Row
16 Banded Triceps Extensions
AT HOME
AMRAP 18:
200m Run
12 Toe Raises (Holding Dumbbell)
9 Double Dumbbell Strict Presses
200m Run
12 Toe Raises (Holding Dumbbell)
15 Double Dumbbell Push Presses
200m Run
12 Toe Raises (Holding Dumbbell)
21 Double Dumbbell Push Jerks
[Dumbbell: 50/35]
EQUIPMENT-FREE
AMRAP 18
200m Run
12 Toe Raises (Holding weight/post)
9 Strict HSPU
200m Run
12 Toe Raises (Holding weight/post)
15 Handstand Push-ups
200m Run
12 Toe Raises (Holding weight/post)
21 Handstand Push-ups
