WARM-UP
Run Warmup
400 Meters Easy
1 Round
1 Minute Row
30 Seconds Active Samson
1 Minute Row
30 Seconds Active Spidermans
1 Minute Row
30 Seconds Air Squats
MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Goblet Squat Hold: 1 Minute
WORKOUT OF THE DAY
“Again and Again”
On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)
20 Double Dumbbell Squats (50’s/35’s)
AFTER PARTY
Body Armor
3 Giant Sets:
9 Single Legged Dumbbell Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets
HOME GYM
On the 10:00 x 3 Rounds:
400 Meter Run
30 Double Dumbbell Squats (50’s/35’s)
200 Meter Double Dumbbell Farmers Carry (50’s/35’s)
