WARM-UP
2 Rounds
30 Seconds Each Station
Bike
Squat to Stands
Push-up to Down Dog
Medicine Ball Slams
Hollow Hold
Arch Hold
MOBILITY
Dumbbell Ankle Stretch: 40 Seconds Each Side
Kneeling Hamstring Stretch: 40 Seconds Each Side
WORKOUT OF THE DAY
“Eighteen Wheeler”
AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
AFTER PARTY
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute 2: 4 Back Squats
Barbell Loaded at 72% 1RM Front Squat
HOME GYM
AMRAP 18:
18 Shuttle Runs (10 Meters)
15 Dumbbell Goblet Squats
12 Alternating Dumbbell Snatches
9 Dumbbell Weighted Sit-ups
BEEFED UP OPTION
“21 Wheeler”
AMRAP 21:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
Added 3 Minutes to AMRAP
