WARM-UP
3 Rounds
30 Seconds Each
Assault Bike (Increase Intensity Each Round)
Inchworm to Push-up
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Straddle Stretch: 1 Minute
Barbell Thoracic Opener: 1 Minute
WORKOUT OF THE DAY
“Deadline”
AMRAP 15:
12/9 Calorie Assault Bike
9 Deadlifts (275/185)
12/9 Calorie Assault Bike
9 Strict Handstand Push-ups
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Hamstrings
Lower Back
Shoulders
Upper Back
HOME GYM
21-18-15-12-9-6-3:
Double Dumbbell Deadlifts (50’s/35’s)
Hand Release Push-ups
