WARM-UP
3 Rounds
30 Seconds Each
Squat to Stands
Easy Bike
Wall Squats
Moderate Bike
Pausing Air Squats
Faster Bike
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each Side
Front Rack Stretch: 45 Seconds
WORKOUT OF THE DAY
“Wiped Clean”
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Assault Bike
7 Clean and Jerks (115/85)
AFTER PARTY
Strict Gymnastics
For Quality:
100% of Max Effort Strict Handstand Push-ups
100% of Max Effort Strict Pull-ups
Rest 1 Minute
80% of Max Effort Strict Handstand Push-ups
80% of Max Effort Strict Pull-ups
Rest 1 Minute
60% of Max Effort Strict Handstand Push-ups
60% of Max Effort Strict Pull-ups
Sets Do Not Have to Be Unbroken
HOME GYM
Every 4 Minutes x 5 Rounds:
40 Air Squats
20 Single Arm Dumbbell Clean and Jerks (50/35)
Alternate Arms Every Rep on Dumbbell
