WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Jumping Jacks
Active Spidermans
Box Step-ups
Double Taps
Alternating Bird Dogs
Box Step-ups
Single Unders
Inchworm to Push-ups
Box Step-ups
MOBILITY
Pigeon Pose on Box: 2 Minutes Each Side
Calf Stretch on Post: 1 Minute Each Side
WORKOUT OF THE DAY
“Homeward Bound”
AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders
AFTER PARTY
Handstand Push-ups
2 Rounds Not For Time:
30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom)
50% Strict Handstand Push-ups
70% Kipping Handstand Push-ups
Rest 1-2 Minutes Between Rounds
Percentages Based on Max Set of Strict Handstand Push-ups
HOME GYM
AMRAP 20:
20 Burpees
400 Meter Run
80 Double Unders
BEEFED UP OPTION
AMRAP 20:
10 Dumbbell Burpee Box Step-ups (24″/20″)
40/30 Calorie Row
80 Double Unders
Dumbbells: (50’s/35’s)
