WARM-UP
30 Seconds Each
Easy Assault Bike
Push-up to Down Dog
Hollow Hold
Moderate Assault Bike
Push-up to Down Dog
Arch Hold
Faster Assault Bike
Push-up to Down Dog
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
Overhead Wall Stretch: 1 Minute
Reverse Table Stretch: 1 Minute
Couch Stretch: 1:30 Each Side
WORKOUT OF THE DAY
“Push Pop”
4 Rounds For Time:
800 Meter Assault Bike
16 Toes to Bar
8 Push Jerks (165/115)
AFTER PARTY
Row Endurance
For Time:
4,000/3,000 Meter Row
On the 0:00: 21 GHD Sit-ups
On the 4:00: 18 GHD Sit-ups
On the 8:00: 15 GHD Sit-ups
On the 12:00: 12 GHD Sit-ups
On the 16:00: 9 GHD Sit-ups
On the 20:00: 6 GHD SIt-ups
HOME GYM
5 Rounds:
15 Weighted Sit-ups (50/35)
15 Double Dumbbell Push Press (50’s/35’s)
