WARM-UP
30 Seconds Each
Easy Single Unders
Easy Assault Bike
Down Dog
Quick Single Unders
Easy-Moderate Assault Bike
Front Plank (On Elbows)
High Single Unders
Moderate Assault Bike
Inchworm to Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each
Calf Stretch on Post: 45 Seconds Each
Kneeling Hamstring Stretch: 45 Seconds Each
WORKOUT OF THE DAY
“Paul Bunyan”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
AFTER PARTY
Body Armor
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)
3 Sets of 9: Strict Toes to Bar
Rest 1:00-1:30 Between Each Set
HOME GYM
50 Double Unders
25 Double Dumbbell Deadlifts (50’s/35’s)
40 Double Unders
20 Double Dumbbell Deadlifts (50’s/35’s)
30 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
20 Double Unders
10 Double Dumbbell Deadlifts (50’s/35’s)
10 Double Unders
5 Double Dumbbell Deadlifts (50’s/35’s)
