WARM-UP
30 Seconds Each
Easy Assault Bike
Active Spidermans
PVC Pass Throughs
Moderate Assault Bike
Inchworm to Push-ups
PVC Overhead Squats
Faster Assault Bike
Mountain Climbers
PVC Sotts Press
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Warrior Squats: 1 Minute
Reverse Table Stretch: 1 Minute
Couch Stretch: 1 Minute Each Side
WORKOUT OF THE DAY
“Rush Hour”
On the 4:00 x 5 Rounds:
20/15 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
AFTER PARTY
Back Squat
10 Reps @ 67% 1RM
8 Reps @ 74% 1RM
6 Reps @ 80% 1RM
4 Reps @ 85% 1RM
2 Reps @ 90% 1RM
Rest 3 Minutes Between Sets
HOME GYM
On the 4:00 x 5 Rounds:
200 Meter Dumbbell Run (50/35)
20 Alternating Dumbbell Snatches (50/35)
10 Lateral Burpees Over Dumbbell
