Workout of the Day

Warm Up

2 min bike
1 min bootstrap squat
Then...
2 rounds:
10 empty barbell back rack elbow rotations
10 empty barbell shoulder press
10 jumping air squats
Then...
2 rounds:
10 hanging knee raise
5 muscle clean
5 empty barbell front squat
Then...
Practice barbell complex from the rack and build for 5-7 min

Lifting

Every 2:30 for 6 sets:
1 front squat + 1 thruster + 1 push press - 8 rpe across all sets

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For max reps:
TABATA bike cals
TABATA toes to bar
TABATA front squats 115/80lbs
TABATA bike cals

~ no rest between TABATAS
~ score TABATAS individually

Cool Down

2 min couch stretch
2 min cobra stretch
2 min frog stretch

SCHEDULE