WARM-UP
3 Minutes
1 Minute Easy Bike
1 Minute Easy-Moderate Bike
1 Minute Moderate Bike
3 Minute AMRAP For Quality
3 Seated Rope Pulls (Pull From Floor to Standing Position)
6 Push-up to Down Dog
9 Hollow Rocks
MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Couch Stretch: 45 Seconds Each Side
WORKOUT OF THE DAY
“Handful”
AMRAP 20:
1,000 Meter Assault Bike
3 Rope Climbs (15′)
15 Hand Release Push-ups
30 AbMat Sit-ups
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Lats
Quads
Forearms
Glutes
HOME GYM
AMRAP 20:
10 Strict Pull-ups
20 Hand Release Push-ups
30 AbMat Sit-ups
