WARM-UP
Run Warmup
200 Meters Easy
30 Seconds Each
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Hollow Hold
Lateral Squats
PVC Arch Hold
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
PVC Wall Squat: 1 Minute
PVC Lat Stretch: 1 Minute
STRENGTH
Overhead Squat
Heavy Set of 3
WORKOUT OF THE DAY
“The Fray”
For Time:
800 Meter Run
30 Chest to Bar Pull-ups
30 Overhead Squats (115/85)
400 Meter Run
15 Chest to Bar Pull-ups
15 Overhead Squats (115/85)
AFTER PARTY
Gymnastic Stamina
5 Rounds:
250 Meter Row
25′ Handstand Walk
5 Bar Muscle-ups
25′ Handstand Walk
HOME GYM
2 Rounds For Time:
800 Meter Run
21 Double Dumbbell Front Squats (50’s/35’s)
12 Strict Pull-ups
