WARM-UP
1 Minute Each
Easy Bike
Active Samson
Push-up to Down Dog
Dumbbell Glute Bridges (Bell on Hips)
Single Dumbbell Strict Press (30 Seconds Each)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Dumbbell Assisted Straddle Stretch: 1 Minute
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
WORKOUT OF THE DAY
“Drift Away”
AMRAP 15:
50/35 Calorie Assault Bike
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)
AFTER PARTY
Strict Handstand Push-ups
5 Sets:
30% Max Strict Handstand Push-ups
Rest as Needed Between
HOME GYM
AMRAP 15:
50 Single Dumbbell Push Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Single Dumbbell Deadlifts (50/35)
