WARM-UP
2 Rounds
30 Seconds Row
30 Seconds Squat to Stands
30 Seconds Hollow Hold
30 Seconds Single Leg Glute Bridges (Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 45 Seconds
Wall Turn Back Stretch: 45 Seconds Each Side
WORKOUT OF THE DAY
“Never Forget”
For Time:
Buy-In: 2001 Meter Row
Directly Into…
4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups
AFTER PARTY
Strict Gymnastics
21-15-9:
Strict Handstand Push-ups
Strict Toes to Bar
Strict Ring Dips
HOME GYM
For Time:
Buy-In: 2001 Meter Row or Run
4 Rounds:
9 Double Dumbbell Clusters (50’s/35’s)
11 Strict Pull-ups
