WARM-UP
Row Warmup
2 Minute Easy Row
30 Seconds Each
Single Unders
Lateral Squats
Single Unders
Wall Squats
Single Unders
Air Squats (Hands Overhead)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Couch Stretch: 45 Seconds Each Side
Barbell Ankle Stretch: 45 Seconds
WORKOUT OF THE DAY
“Double Check”
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats (155/105)
AFTER PARTY
Gymnastics Conditioning
On the 5:00 x 3 Sets:
40% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Left)
30% Max Ring Muscle-ups
50′ Single Dumbbell Overhead Walking Lunge (Right)
20% Max Ring Muscle-ups
Dumbbell: 50/35
HOME GYM
On the 4:00 x 5 Rounds:
50 Double Unders
10 Double Dumbbell Front Squats
100 Meter Double Dumbbell Farmer’s Carry
BEEFED UP VARIATION
“Double Check”
On the 4:00 x 5 Rounds:
50 Double Unders
20/15 Calorie Row
10 Front Squats (155/105)
