WARM-UP
30 Seconds
With Light Dumbbells:
Single Unders
Down Dog
Double Dumbbell Romanian Deadlift
Single Unders
Push-up to Down Dog
Double Dumbbell Single Leg Romanian Deadlifts (Alternate Each Rep)
Single Unders
Inchworm to Push-up
Double Dumbbell Deadlifts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Chest Stretch on Floor: 45 Seconds Each Side
Table Top Stretch: 1 Minute
STRENGTH
Barbell Bench Press
Heavy Set of 8
WORKOUT OF THE DAY
“DB12”
AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 AbMat Sit-ups
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Hamstrings
Quads
Glutes
HOME GYM
AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 Hollow Rocks
