10.13.20 Workout of the Day

October 12, 2020

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)