WARM-UP
30 Seconds Each
PVC Pass Throughs
Squat to Stands
Lateral Hops Over PVC Pipe
PVC Overhead Squats
Push-up to Down Dog
Lateral Hops Over PVC Pipe
PVC Sotts Press
Active Spidermans
Lateral Hops Over PVC Pipe
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Wall Squats with PVC Pipe: 1 Minute
Wall Turnback Stretch: 1 Minute (Each Side)
WORKOUT OF THE DAY
“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)
AFTER PARTY
Strict Gymnastics
AMRAP 7:
1 Deadstop Strict Handstand Push-up
1 Deadstop Ring Push-up
2 Deadstop Strict Handstand Push-ups
2 Deadstop Ring Push-ups
3 Deadstop Strict Handstand Push-ups
3 Deadstop Ring Push-ups
…
Add 1 Rep Each Round
Pause For 1 Second at Bottom of Each Rep
HOME GYM
5 Rounds:
400 Meter Run
21 Single Dumbbell Goblet Squats (50/35)
12 Burpees
