WARM-UP
3 Rounds
30 Seconds PVC Straight Legs Swings (15 Seconds Each)
30 Seconds PVC Pass Throughs
30 Seconds PVC Sotts Press
30 Seconds PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Thoracic Opener: 2 Minutes
Barbell Ankle Stretch: 1 Minute
Active Twisted Cross: 1 Minute
STRENGTH
Overhead Squat
Every 2 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats
WORKOUT OF THE DAY
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
AFTER PARTY
Gymnastics Stamina
For Time:
100 Double Unders
25 Kipping Handstand Push-ups
80 Double Unders
20 Kipping Handstand Push-ups
60 Double Unders
15 Kipping Handstand Push-ups
40 Double Unders
10 Kipping Handstand Push-ups
20 Double Unders
5 Kipping Handstand Push-ups
HOME GYM
10 Rounds For Time:
12 Double Dumbbell Deadlifts
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks
BEEFED UP OPTION
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
