9.30.20 Workout of the Day

September 29, 2020

WARM-UP
30 Seconds Each

Lateral Hops Over PVC Pipe
Lateral Squats
PVC Straight Leg Swings (15 Seconds Each)
Squat to Stands
PVC Lift Offs
Wall Squats
PVC Arch Hold
Air Squats
PVC Hollow Hold

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Couch Stretch: 1 Minute Each Side

Up Dog: 45 Seconds

WORKOUT OF THE DAY
“Diddly Squat”

3 Rounds For Time:
800 Meter Run
20 Toes to Bar
10 Front Squats (185/135)

AFTER PARTY
Body Armor

3 Giant Sets:
30 Seconds Kettlebell Front Rack Hold
30 Seconds Kettlebell Rack Squat Hold (At Parallel)
Max Effort L-Sit

Rest 2 Minutes Between Sets

HOME GYM
3 Rounds For Time:
800 Meter Run
20 Weighted Sit-ups (50/35)
10 Double Dumbbell Front Squats (50’s/35’s)