WARM-UP
40 Seconds Each Station
Jumping Jacks
Active Samson
PVC Pass Throughs
Lateral Hops Over PVC
Active Spidermans
PVC Overhead Squats
Single Unders
Push-up to Down Dog
PVC Pass Throughs (More Narrow
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Pec Stretch on Wall: 40 Seconds Each Side
Barbell Ankle Stretch: 1 Minute
WORKOUT OF THE DAY
“Buy Low, Sell High”
AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Barbell Burpees
15 Overhead Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Barbell Burpees
10 Overhead Squats (115/85)
Rest 5 Minutes
AMRAP 5:
Buy-In: 50 Double Unders
5 Lateral Barbell Burpees
5 Overhead Squats (135/95)
AFTER PARTY
Barbell Cycling
For Time:
12 Push Jerks @ 60% 1RM Jerk
9 Push Jerks @ 70% 1RM Jerk
6 Push Jerks @ 80% 1RM Jerk
Rest 1 Minute
6 Push Jerks @ 80% 1RM Jerk
9 Push Jerks @ 70% 1RM Jerk
12 Push Jerks @ 60% 1RM Jerk
Use One Bar
Change the Weights
Taken From the Rack
HOME GYM OPTION
AMRAP 5:
Buy-In: 150 Double Unders
15 Lateral Burpees Over Dumbbell
15 Double Dumbbell Front Squats (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
10 Lateral Burpees Over Dumbbell
10 Double Dumbbell Front Squats (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
Buy-In: 50 Double Unders
5 Lateral Burpees Over Dumbbell
5 Double Dumbbell Front Squats (50’s/35’s)
