WARM-UP
1 Round
1 Minute Row
1 Minute Down Dog
1 Minute Box Step-ups
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
1 Minute Row
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose + Lat Reach: 45 Seconds Each Side
Drop Ankle Stretch: 30 Seconds Each Side
WORKOUT OF THE DAY
“Jumpsuit”
30-20-10:
Deadlifts (185/135)
Box Jumps (24″/20″)
Directly Into…
10-20-30:
Kettlebell Swings (53/35)
Row Calories
AFTER PARTY
Assault Bike Conditioning
On the 2:00 x 3 Sets: 20/15 Calorie Bike
On the 1:30 x 4 Sets: 15/12 Calorie Bike
On the 1:00 x 5 Sets: 10/8 Calorie Bike
HOME GYM
5 Rounds For Time:
10 Double Dumbbell Deadlifts (50’s/35’s)
20 Lateral Hops Over Dumbbells
10 Double Dumbbell Push Press (50’s/35’s)
20 Lateral Hops Over Dumbbells
