WARM-UP
2 Rounds
1 Minute Bike
30 Seconds Single Leg Glute Bridges (Each Leg)
30 Seconds Squat to Stands
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Forearms Stretch: 30 Seconds
Front Rack Stretch: 45 Seconds
Pigeon Pose on Box: 1 Minute (Each Side)
Calf Stretch on Post: 30 Seconds (Each Side)
WORKOUT OF THE DAY
“Jumper Cables”
AMRAP 18:
15/12 Calorie Assault Bike
12 Power Cleans (135/95)
9 Box Jump Overs (30″/24″)
AFTER PARTY
Gymnastic Conditioning
For Time:
27-21-15-9:
Kettlebell Swings (70/53)
After Each Round:
50′ Handstand Walk
HOME GYM OPTION
AMRAP 18:
15 Shuttle Runs (10 Meters)
12 Double Dumbbell Power Cleans (50’s/35’s)
9 Double Dumbbell Push Press (50’s/35’s)
