WARM-UP
1 Minute Bike
1 Minute Slow Wall Squats
1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)
1 Minute Hollow Hold/Arch Hold (30 Seconds Each)
1 Minute Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Ankle Stretch: 30 Seconds Each Side
WORKOUT OF THE DAY
“Tricycle”
For Time:
Buy-In: 2,000/1,600 Meter Bike Erg
Directly Into…
27-21-15-9:
Kettlebell Swings (53/35)
Pull-ups
Thrusters (75/55)
AFTER PARTY
Back Squats
10-8-6-4-2:
Back Squats
Rest 2 Minutes Between Sets
Set 1: 10 Reps @ 55-57% 1RM
Set 2: 8 Reps @ 65-67% 1RM
Set 3: 6 Reps @ 75-77% 1RM
Set 4: 4 Reps @ 83-85% 1RM
Set 5: 2 Reps @ 90-92% 1RM
HOME GYM
For Time:
Buy-In: 1 Mile Run
Directly Into…
40-30-20-10:
Single Dumbbell Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters
Switch Arms As Needed
BEEF’D UP
On the 5:00 x 6 Rounds:
21 Kettlebell Swings
15 Wallballs
9 Strict Pull-ups
Bike Meters In Time Remaining
Athlete’s Choice on Weights
