WARM-UP
Bike & Bodyweight
1 Minute Easy Bike
30 Seconds Glute Bridges
30 Seconds Hollow Hold
45 Seconds Moderate Bike
30 Seconds Single Leg Glute Bridge (Right)
30 Seconds Single Leg Glute Bridge (Left)
30 Seconds Faster Bike
30 Seconds Arch Hold
30 Seconds Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
WORKOUT OF THE DAY
“Layover”
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Chest to Bar Pull-ups
Directly Into…
5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)
AFTER PARTY
Threshold Conditioning
On the Minute x 6 Rounds:
:20 Second Assault Bike
:40 Seconds Rest
Rest 2 Minutes
On the Minute x 4 Rounds:
:30 Seconds Assault Bike
:30 Seconds Rest
Rest 2 Minutes
On the Minute x 2 Rounds:
:40 Seconds Assault Bike
:20 Seconds Rest
HOME GYM
10 Rounds For Time:
200 Meter Run
15 Alternating Dumbbell Hang Clean and Jerks
BEEFED UP OPTION
5 Rounds:
15/10 Calorie Assault Bike
10 Strict Pull-ups
Directly Into…
50 Clean and Jerks (115/85)
