WARM-UP
30 Seconds Each
Medicine Ball Deadlifts
Glute Bridges
Box Step-ups (Lower Box)
Squats to Medicine Ball
Glute Bridge Walkouts
Box Step-ups (Higher Box)
Medicine Ball Slams
Inchworm to Push-up
Box Jump (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Calf Stretch on Post: 1 Minute Each Side
Barbell Ankle Stretch: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
WORKOUT OF THE DAY
“Loch Ness Monster”
For Time:
50 Wallballs (20/14)
50 Box Jumps (24″”/20″”)
50 Wallballs (20/14)
On the Minute [Starting at 0:00]:
5 Deadlifts (225/155)
AFTER PARTY
Body Armor
3 Giant Sets:
9 Bulgarian Split Squats (Left)
9 Bulgarian Split Squats (Right)
Max Unbroken Strict Ring Dips
Rest as Needed Between Sets
HOME GYM OPTION
AMRAP 12:
5 Single Dumbbell Front Squats
10 Single Dumbbell Deadlifts
15 Single Dumbbell Russian Swings
Switch Arms Each Round
