11.18.20 Workout of the Day

November 17, 2020

WARM-UP 

30 Seconds Each

Easy Row
Active Spidermans
Box Step-ups

Moderate Row
Active Samson
Lateral Box Step-Overs

Faster Row
Air Squats
Box Jumps (Step Down)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY 

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

WORKOUT OF THE DAY

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24″/20″)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24″/20″)

AFTER PARTY

Body Armor

3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts

Rest 2 Minutes Between Sets

HOME GYM

3 Rounds For Time:
30 Single Dumbbell Russian Swings (15 Each Side)
30 Dumbbell-Facing Burpees

Dumbbells: 50’s/35’s