10.28.20 Workout of the Day

October 27, 2020

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)