WARM-UP
Bike Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Fast
30 Seconds Each
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Hollow Hold
Arch Hold
Wall 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 + Wrist Stretch: 1 Minute Each Side
WORKOUT OF THE DAY
“9 to 5”
AMRAP 5:
12/9 Calorie Ass Bike
12 Chest to Bar Pull-ups
9 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
9/6 Calorie Ass Bike
9 Chest to Bar Pull-ups
6 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
6/3 Calorie Ass Bike
6 Chest to Bar Pull-ups
3 Front Squats (185/135)
AFTER PARTY
Skill Conditioning
For Max Pistols:
Minute 1: 25 Double Unders + Max Alternating Pistols
Minute 2: 25 Double Unders + Max Alternating Pistols
Minute 3: 25 Double Unders + Max Alternating Pistols
Minute 4: Rest
Minute 5: 25 Double Unders + Max Alternating Pistols
Minute 6: 25 Double Unders + Max Alternating Pistols
Minute 7: 25 Double Unders + Max Alternating Pistols
HOME GYM
AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
12 Shuttle Runs (10 Meters)
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats
BEEF’D UP
5 Rounds For Load [30 Minute Cap]:
10-8-6-4-2 Front Squats
10 Strict Pull-ups
30 AbMat Sit-ups
Build in Weight Each Round
