WARM-UP
1 Round
1 Minute Row
1 Minute Active Samson + Air Squat
45 Seconds Row
45 Seconds Slow Air Squats (Arms Overhead)
30 Seconds Row
30 Seconds PVC Overhead Squats
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Wall Squats: 1 Minute
PVC Sotts Press: 1 Minute
STRENGTH
Squat Snatch Complex
Heavy Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat
WORKOUT OF THE DAY
“Middle Management”
For Time:
40/30 Calorie Row
20 Squat Snatches (115/85)
40/30 Calorie Row
AFTER PARTY
Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 30 Seconds Bottom of Overhead Squat Hold
Minute 2: 50 Double Unders
Minute 3: 50′ Single Dumbbell Overhead Lunge
Minute 4: Max Strict Handstand Push-ups
HOME GYM
For Time:
400 Meter Run
20 Devil’s Press (50’s/35’s)
400 Meter Run
