10.23.20 Workout of the Day

October 22, 2020

WARM-UP

2 Rounds

30 Seconds Each

Assault Bike
Arch Hold
Straight Leg Sit-ups
PVC Z-Press
PVC Pass Throughs

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Reverse Table Stretch: 1 Minute

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

STRENGTH

Push Press

Heavy Set of 3

WORKOUT OF THE DAY

“Kick, Push”

AMRAP 12:
3 Push Presses (115/85)
3 Toes to Bar
3 Calorie Assault Bike
6 Push Presses (115/85)
6 Toes to Bar
6 Calorie Assault Bike

[Add 3 Reps Every Round]

AFTER PARTY

Gymnastic Stamina

Not For Time:
1:30 Easy Assault Bike, 45% Max Ring Muscle-ups
1:30 Easy Assault Bike, 50% Max Ring Muscle-ups
1:30 Easy Assault Bike, 55% Max Ring Muscle-ups
2:00 Easy Assault Bike, 45% Max Ring Muscle-ups
2:00 Easy Assault Bike, 50% Max Ring Muscle-ups
2:00 Easy Assault Bike, 55% Max Ring Muscle-ups

HOME GYM

27-21-15-9:
Double Dumbbell Push Press (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (50’s/35’s)