WARM-UP
3 Rounds
30 Seconds Bike (Increasing Intensity Each Round)
30 Seconds Inchworm to Push-up
30 Seconds Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each Side
Table Top Stretch: 45 Seconds
WORKOUT OF THE DAY
“Cap and Gown”
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Bike
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Chest
Forearms
Hamstrings
Quads
HOME GYM
5 Rounds For Time:
40 Sit-ups
20 Hand Release Push-ups
10 Single Dumbbell Devil’s Press (5 Each)
BEEFED UP VARIATION
“Cap & Gown”
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Assault Bike
Same as Prescribed Version
