WARM-UP
6 Minutes For Quality
250 Meter Row
20 Bodyweight Reverse Lunges (10 Each Side)
100 Meter Single Arm Farmers Carry (50 Meters Each)
MOBILITY
Couch Stretch: 1:30 Each Side
WORKOUT OF THE DAY
“UFO”
AMRAP 5:
200′ Walking Lunge
200 Meter Wreck Bag Run (50/35)
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Wreck Bag Run (50/35)
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Wreck Bag Run (50/35)
Max Calorie Row in Time Remaining
AFTER PARTY
Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings (5 Second Eccentric)
12 Supinated Grip Ring Row
24 Banded Pull Aparts
Rest as Needed Between Sets
HOME GYM
AMRAP 5:
200′ Walking Lunge
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining
Rest 5 Minutes
AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining
Rest 5 Minutes
AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining
