WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Wall Squats
Dumbbell Goblet Squats
Down Dog
Single Dumbbell Deadlifts (15 Seconds Each)
Shoulder Taps
Single Dumbbell Strict Press (15 Seconds Each)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose + Lat Reach: 2 Minutes Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
WORKOUT OF THE DAY
“4th Down”
AMRAP 4:
24/18 Calorie Row
24 Alternating Dumbbell Snatches (50/35)
24 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches
(50/35)
18 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Thrusters (75/55)
AFTER PARTY
Midline
Accumulate The Totals:
2:00 L-Sit
3:00 Hip Extension Hold
4:00 Bottom of Air Squat
HOME GYM
3 Rounds x AMRAP 4:
24 Dumbbell Facing Burpees
24 Alternating Dumbbell Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)
Rest 4 Minutes Between Rounds
BEEFED UP OPTION
AMRAP 4:
24/18 Calorie Row
24 Alternating Dumbbell Snatches (50/35)
24 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches
(50/35)
18 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Thrusters (115/85)
