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)
