WARM-UP
30 Seconds Each
Box Step-ups (Lower)
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups (Higher)
30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbell Strict Press
All Right, Then All Left
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Dumbbell Assisted Straddle Stretch
Drop Ankle Stretch: 40 Seconds Each Side
Strength
Deadlift
Heavy 6-4-2
WORKOUT OF THE DAY
Hot & Bothered
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (50/35)
20 Box Jumps (24″/20″)
10 Deadlifts (245/165)
AFTER PARTY
Handstand Walk
AMRAP 3:
Handstand Walk for Max Total Meters
HOME GYM
AMRAP 15:
30 Single Dumbbell Hang Clean and Jerks
30 Lateral Hops Over Dumbbells
30 Double Dumbbell Deadlifts
BEEFED UP VARIATION
“Hot & Bothered”
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps (24″/20″)
20 Hanstand Push-ups
10 Deadlifts (275/185)
Added 10 Box Jumps, 20 Handstand Push-ups, and 30/20 Pounds to Deadlift
