9.18.20 Workout of the Day

September 17, 2020

WARM-UP
Row Warmup

2 Minute Easy Row

30 Seconds Each

Active Spidermans
Squat to Stands
Mountain Climbers
Air Squats
Frog Hops
Box Step-ups
Slow Burpees

MOBILITY

Dumbbell Ankle Stretch: 45 Seconds (Each Side)

Dumbbell Squat Hold: 1 Minute

WORKOUT OF THE DAY
“Litter Box”

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

AFTER PARTY
Handstand Walk

5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk
Option 2: 25′ Handstand Walk
Option 3: 1 Minute of Handstand Walk Practice

HOME GYM
5 Rounds:
AMRAP 3:
6 Double Dumbbell Front Squats (50’s/35’s)
9 Double Dumbell Deadlifts (50’s/35’s)
12 Lateral Burpees Over Dumbbells

Rest 1 Minute Between Rounds