WARM-UP
3 Rounds
30 Seconds Each
With Lighter Dumbbell:
Easy Assault Bike
Down Dog
Slow Dumbbell Goblet Squats
Leg Lifts Over Dumbbell
MOBILITY
Child’s Pose on Ball: 1 Minute
Dumbbell Ankle Stretch: 40 Seconds (Each Side)
WORKOUT OF THE DAY
“Bamm-Bamm”
AMRAP 20:
50 Wallballs (20/14)
40 Alternating Dumbbell Snatches (50/35)
30/24 Calorie Assault Bike
20 Toes to Bar
AFTER PARTY
Front Squat + Back Squat
5 Supersets:
3 Front Squats
6 Back Squats
Rest as Needed Between Sets
Set 1: 50% 1RM Front Squat
Set 2: 53% 1RM Front Squat
Set 3: 56% 1RM Front Squat
Set 4: 59% 1RM Front Squat
Set 5: 62% 1RM Front Squat
HOME GYM
AMRAP 20:
40 Air Squats
20 Alternating Dumbbell Snatches (50/35)
40 Sit-ups
20 Alternating Dumbbell Snatches (50/35)
