WARM-UP
40 Seconds Each
Easy Row
Active Samson
Air Squats to Medicine Ball
Moderate Row
Active Spidermans
Medicine Ball Slams
Faster Row
Push-up to Down Dog
Leg Lifts Over Medicine Ball
MOBILITY
Up Dog: 45 Seconds
Ankle Stretch with Medicine Ball: 30 Seconds Each Side
Squat Hold with Medicine Ball: 45 Seconds
WORKOUT OF THE DAY
“Chasin’ Waterfalls”
4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups
AFTER PARTY
Stamina Squats
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats
Barbell Loaded at 50% on 1RM Front Squat
HOME GYM
50-40-30-20-10:
Jumping Lunges
Sit-ups
