1.27.21 WORKOUT OF THE DAY

January 26, 2021

 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)