WARM-UP
30 Seconds Each
Active Samson
Push-up to Down Dog
Banded Pass Throughs
Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts
Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Turn Back Stretch: 1 Minute Each Side
Overhead Stretch on Wall: 1 Minute
WORKOUT OF THE DAY
“Pipe Down”
21-15-9:
Power Cleans (115/85)
Hand Release Push-ups
Directly Into…
21-15-9:
Push Press (115/85)
Toes to Bar
AFTER PARTY
Aerobic Capacity
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 GHD Sit-ups
21/15 Calorie Row
HOME GYM
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Hand Release Push-ups
Directly Into…
21-15-9:
Double Dumbbell Push Press (50’s/35’s)
Weighted Sit-ups (50/35)
