WARM-UP
For Quality
1 Minute Glute Bridges
30 Seconds Good Mornings
30 Seconds Pausing Back Squats
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Elbow Rotations
30 Seconds Strict Press & Reach Back
1 Minute Glute Bridge Walkouts
30 Seconds Romanian Deadlifts
30 Seconds Pausing Front Squats
MOBILITY
Pigeon Pose: 45 Seconds Each Side
Table Top Stretch: 45 Seconds
WORKOUT OF THE DAY
“Big Clean Complex”
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
AFTER PARTY
Gymnastic Stamina
Not For Time:
1:30 Light Assault Bike, 25% Max Ring Muscle-ups
1:30 Light Assault Bike, 35% Max Ring Muscle-ups
1:30 Light Assault Bike, 45% Max Ring Muscle-ups
2:00 Light Assault Bike, 25% Max Ring Muscle-ups
2:00 Light Assault Bike, 35% Max Ring Muscle-ups
2:00 Light Assault Bike, 45% Max Ring Muscle-ups
HOME GYM
For Time:
30-20-10:
Double Dumbbell Power Cleans (50’s/35’s)
Double Dumbbell Push Press (50’s/35’s)
