WARM-UP
2 Rounds
30 Seconds
Easy Assault Bike
Single Arm Dumbbell Bent Over Rows (Each Side)
Box Step-ups
Single Arm Dumbbell Deadlifts (Each Side)
MOBILITY
Pigeon Pose + Lat Reach: 1 Minute Each Side
WORKOUT OF THE DAY
“Round and Round”
AMRAP 16:
Buy-In: 75/50 Calorie Assault Bike
Max Rounds in Time Remaining:
15 Box Jump Overs (24″/20″)
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (50’s/35’s)
AFTER PARTY
Endurance
For Time (Partitioned as Desired):
3K Row
50 GHD Sit-ups
10 Rope Climbs (15′)
HOME GYM
AMRAP 15:
10 Strict Pull-ups
20 Double Dumbbell Power Cleans (50’s/35’s)
40 Jumping Lunges
