WARM-UP
Run Warmup
400 Meters Easy
30 Seconds Each
Active Spidermans
Air Squats
Mountain Climbers
Air Squats
Frog Hops
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Squat Hold: 45 Seconds
STRENGTH
Thruster
On the 1:30 x 6 Sets:
3 Thrusters
WORKOUT OF THE DAY
“Down to Earth”
7 Rounds For Time:
200 Meter Run
7 Thrusters (95/65)
7 Burpees
AFTER PARTY
Gymnastics Conditioning
AMRAP 7:
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
10 Alternating Pistols
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
10 Alternating Pistols
3 Pausing Strict Handstand Push-ups
3 Strict Handstand Push-ups
3 Kipping Handstand Push-ups
10 Alternating Pistols
Add (1) Rep to Each Handstand Push-up Movement Until Time Cap
Pistols Stay Fixed at 10 Reps in Between Each Round
Pausing Strict Handstand Push-ups: 1 Second with Head to Floor
HOME GYM
7 Rounds:
200 Meter Run
7 Double Dumbbell Thrusters (50’s/35’s)
7 Burpees
