WARM-UP
1 Minute Each
Active Samson + Air Squat
Shoulder Taps
Lateral Squats
Push-up to Down Dog
Wall Squats
Hollow Hold
MOBILITY
Banded 3-Way Shoulder: 30 Seconds Each Position & Side
Banded Hamstring Stretch: 1 Minute Each Side
WORKOUT OF THE DAY
“Time After Time”
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Chest
Quads
Glutes
HOME GYM
3 x AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute Between Rounds
