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
