WARM-UP
1 Minute Each
Single Unders
Active Samson
Single Leg Glute Bridges (30 Seconds Each)
40 Seconds Each
Double Taps
Push-up to Down Dog
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
Front Rack Stretch: 40 Seconds
Forearms Stretch: 40 Seconds
Pec Stretch On Wall: 40 Seconds Each Side
WORKOUT OF THE DAY
“Wonderworld”
For Time:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees
AFTER PARTY
Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Load For Both Lifts: 60-62% 1RM Front Squat
HOME GYM
For Time:
21 Double Dumbbell Clean and Jerks
100 Double Unders
15 Double Dumbbell Clean and Jerks
100 Double Unders
9 Double Dumbbell Clean and Jerks
100 Double Unders
BEEFED UP OPTION
For Time:
100 Double Unders
21 Power Cleans (185/135)
21 Bar-Facing Burpees
100 Double-Unders
15 Power Cleans (185/135)
15 Bar-Facing Burpees
100 Double-Unders
9 Power Cleans (185/135)
9 Bar-Facing Burpees
