2.16.21 WORKOUT OF THE DAY

February 15, 2021

WARM-UP 

1 Minute Each

Active Spidermans
PVC Pass Throughs
Inchworm to Push-ups
PVC Overhead Squats
Shoulder Taps

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY 

Turn Back Stretch on Wall: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

STRENGTH

Push Jerk

Build to Heavy Triple

WORKOUT OF THE DAY

“Eighth Wonder”

8 Rounds For Time:
8 Push Jerks (135/95)
8 Lateral Barbell Burpees

AFTER PARTY

Row Intervals

On the Minute x 9:
Minute 1: 18/15 Calorie Row
Minute 2: 15/12 Calorie Row
Minute 3: 12/9 Calorie Row

Minute 4: 18/15 Calorie Row
Minute 5: 15/12 Calorie Row
Minute 6: 12/9 Calorie Row

Minute 7: 18/15 Calorie Row
Minute 8: 15/12 Calorie Row
Minute 9: 12/9 Calorie Row

HOME GYM

8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells

BEEF’D UP

Every 3 Minutes x 7 Rounds:
5 Box Jumps (30″/24″)
10 Push Jerks (135/95) (95/65)
20/15 Calorie Machine