WARM-UP
3 Rounds
1 Minute Bike (Increasing Intensity)
30 Second Plate Hops
30 Seconds Plate Counterbalance Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
WORKOUT OF THE DAY
“Fifth Wheel”
AMRAP 5:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
AFTER PARTY
Alternating On the Minute x 20:
Minute 1: Strict Pull-ups
Minute 2: Weighted AbMat Sit-ups
Pick a Number to Hold On the Minute
HOME GYM
6 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
BEEFED UP OPTIONS
AMRAP 5:
7 Rounds of “Macho Man” (115/85)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
6 Rounds of “Macho Man” (135/95)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
5 Rounds of “Macho Man” (155/105)
Max Calorie Bike
1 Round of “Macho”:
3 Power Cleans
3 Front Squats
3 Push Jerks
