WARM-UP
EMOM 5
Minute 1: Air Squats to Medicine Ball
Minute 2: PVC Pass Throughs
Minute 3: Box Step-ups
Minute 4: PVC Overhead Squats
Minute 5: Easy Row
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 Lat Stretch: 1 MInute
PVC Sotts Press: 1 Minute
WORKOUT OF THE DAY
“Fight Night”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Overhead Squats (75/55)
20/15 Calorie Row
AFTER PARTY
Strict Gymnastics
3 Rounds:
AMRAP 2:
20/15 Calorie Row
Max Strict Handstand Push-ups in Time Remaining
Directly Into…
AMRAP 2:
50 Double Unders
Max Strict Pull-ups in Time Remaining
Rest 1 Minute Between Rounds
Each Round is 4 Minutes On, 1 Minute Off
HOME GYM
AMRAP 20:
50 Single Dumbbell Goblet Squats (50/35)
40 Single Dumbbell Hang Power Snatches (50/35)
300′ Walking Lunge
200 Meter Single Dumbbell Farmer’s Carry (50/35)
