Workout: 17 February 2025

Gym Workout

Warm up:

1. 21 Empty barbell front squats

Workout:

1. Complete 5 sets of 5 front squats starting at ~70-75% and increasing if able, superset with 5 sets of heavy weight bicep curls (5-8 reps each arm)
2. Barbell Hip Thrusters 3 sets of 15, moderate weight, touch the floor with the weights, pause briefly at the top of the movement (adequate weight is approximately 70% of your max deadlift)
3. Metabolic conditioning:
   4 Rounds as fast as possible:
   -24 Alternating single arm dumbbell power snatches (moderate weight, up to 50 pounds if able)
   -20 Pull ups (alternative: jumping pull ups)

At Home Workout

1. Handstand holds – 4 sets of 45-60 seconds (perform against a wall for support if you need it; alternative: can hold a plank with elevated feet)
2. 3 sets of the following as fast as possible:
   -60 Double-unders (or 120 single jump rope rotations)
   -40 Lunges
   -20 Jumping lunges