11.23.20 Workout of the Day

November 22, 2020

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