WARM-UP
2 Rounds
With Light Dumbbell:
30 Seconds Assault Bike (Faster in 2nd Round)
30 Seconds Dumbbell Plank Taps
30 Seconds Kneeling Single Dumbbell Strict Press (30 Seconds Each)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Chest Stretch on Wall: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
WORKOUT OF THE DAY
“Aftertaste”
10-9-8-7-6-5-4-3-2-1:
Strict Presses (95/65)
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Upper Back
Hamstrings
HOME GYM
AMRAP 12:
12 Weighted Sit-ups (50/35)
12 Single Arm Dumbbell Strict Press (6 Each Side)
Dumbbell: 50/35
