WARM-UP
2 Rounds
30 Seconds Box Step-ups
30 Seconds Inchworm to Push-ups
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Couch Stretch: 2 Minutes Each Side
Overhead Stretch On Wall: 1 Minute
STRENGTH
Pressing Complex
Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks
WORKOUT OF THE DAY
“Uplifting”
AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
AFTER PARTY
Gymnastics Conditioning
AMRAP 6:
Strict Handstand Push-ups
On the Minute: 3 Bar Muscle-ups
Rest 2 Minutes
AMRAP 6:
1 Strict Chest to Bar Pull-ups
25′ Handstand Walk
2 Strict Chest to Bar Pull-ups
25′ Handstand Walk
3 Strict Chest to Bar Pull-ups
25′ Handstand Walk
…
Add 1 Rep Per Round
HOME GYM
AMRAP 12:
3 Single Dumbbell Step Back Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single Dumbbell Bent Over Rows (Each Side)
6 Single Dumbbell Step Back Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single Dumbbell Bent Over Rows (Each Side)
…
Add 3 Reps Each Round
BEEFED UP OPTION
AMRAP 10:
3 Double Dumbbell Box Step-Overs (50’s/35’s)(24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Strict Pull-ups
6 Single Dumbbell Box Step-Overs (50’s/35’s)(24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Strict Pull-ups
…
Add 3 Reps Each Round
