WARM-UP
1 Minute Each
With Lighter Dumbbell:
1 Minute Bike
1 Minute Hollow Hold
1 Minute Single Arm Dumbbell Bent Over Rows (20 Seconds Each)
1 Minute Bike
1 Minute Arch Hold
1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
WORKOUT OF THE DAY
“Big Drip”
AMRAP 20:
200 Meter Run
16/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
8 Single Arm Dumbbell Snatches (70/50)
AFTER PARTY
Handstand Walk (Repeat From Last Week)
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
AMRAP 20:
400 Meter Run
30 Single Dumbbell Hang Power Snatches (50/35)
20 Double Dumbbell Plank Rows (50’s/35’s)
Alternate Arms Every 5 Reps on Hang Snatches
10 Each Side For Dumbbell Plank Rows
