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)
