WARM-UP
Row Warmup
2 Minute Easy Row
Bodyweight Warmup (30 Seconds Each)
Active Samson
Hollow Hold
Push-up to Down Dog
Active Spidermans
Arch Hold
Shoulder Taps
Squat to Stands
Straight Leg Sit-ups
Alternating Bird Dogs
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
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
AFTER PARTY
Strict Handstand Push-up Conditioning
For Time:
100% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
60% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
100% of Max Strict Handstand Push-ups
Rest 1 Minute Between All Sets
HOME GYM OPTION
AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)
Rest 4 Minutes
