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
