WARM-UP
30 Seconds Each
Plate Hops
Glute Bridges (Feet on Plate)
Lateral Squats
Plate Hops
Single Leg Glute Bridges (30 Seconds Each)
Wall Squats
Plate Hops
Glute Bridge Walkouts
Plate Counterbalance Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose + Lat Reach: 1 Minute Each Side
STRENGTH
Front Squat
Heavy Single
WORKOUT OF THE DAY
“Satans Whiskers”
3 Rounds For Time:
10 Front Squats (165/115)
10 Chest to Bar Pull-ups
10 Burpees
AFTER PARTY
Ring Muscle-Ups
Option A: 30 Ring Muscle-Ups for Time
Option B: 10 Minutes of Practice
HOME GYM
AMRAP 10:
10 Double Dumbbell Front Squats (50’s/35’s)
10 Strict Pull-ups
10 Burpees
