WARM-UP
Bike & Bodyweight Warmup
30 Seconds Bike (Easy)
30 Seconds Active Spidermans
30 Seconds Bike (Moderate)
30 Seconds Active Samson
30 Seconds Bike (Hard)
30 Seconds Air Squats
Single Dumbbell Warmup
30 Seconds Each Side With Light Weight:
Single Arm Deadlifts
Single Arm Russian Swings
Single Arm Strict Press
Single Arm Hang Power Snatches
MOBILITY
Couch Stretch: 45 Seconds Each Side
Lat Stretch on Wall: 45 Seconds Each Side
WORKOUT OF THE DAY
“I Scream, You Scream”
Teams of 2
AMRAP 30:
Partner 1: Max Calorie Assault Bike
Partner 2: 6 Single Arm Devil’s Press (50/35)
Switch Stations Every Minute
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Glutes
Chest
Upper Back
HOME GYM OPTION
10 Rounds For Time:
10 Single Arm Devil’s Press
100 Meter Farmers Carry
Alternate Arms Every Round (5 Each)
