WARM-UP
Row Warmup
2 Minutes Easy
30 Seeconds Each
Glute Bridges
Active Spidermans
Single Leg Glute Bridges (30 Seconds Each)
Push-up to Down Dog
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Deadlift
STRENGTH
Heavy Set of 3
WORKOUT OF THE DAY
“Belt Buckle”
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees
AFTER PARTY
Endurance Row
700 Meters Moderate, 300 Meters Fast
500 Meters Moderate, 500 Meters Fast
300 Meters Moderate, 700 Meters Fast
Straight Through With No Rest
HOME GYM
3 Rounds For Time:
20 Double Dumbbell Burpee Deadlifts (50’s/35’s)
200 Meter Double Dumbbell Farmers Carry (50’s/35’s)
