Workout: 19 January 2024

Gym Workout

Warm up:

1. 2 sets of 25 Push-ups for quality
2. Hamstring stretches
3. Build to your 75% Sumo lift

Workout:

1. Sumo Deadlift 5 sets of 6 at 75% of deadlift max (work up if able)
2. Build to a max weighted pull-up (Alternative: holding a jumping pull up for the max amount of time with chin above the bar)
3. Metabolic work: 1 round for time (must complete 1 full exercise before moving on to the next)
   – 50 Kettlebell swings
   – 40 Front Squats at 65% of max
   – 30 Chin-ups (hands facing toward you) (alternative: jumping chin-ups)
   – 20 Goblet squat jumps with the kettlebell
   – 10 Muscle-ups (alternative: jumping bar muscle-up or scaled muscle-ups: breaking down the muscle-up, or 10 deep dips with 10 slow pull-ups)

At Home Workout

1. 3 sets of 25 Push-ups for quality 
2. 1 round: as fast as you can
   – 70 Supermans
   – 60 Bulgarian split squats on each leg (use light DBs if you have them)
   – 50 Body weight rows / inverted rows
   – 40 Chin-ups (hands facing toward you) (alternative: jumping chin-ups)
   – 30 Jumping air-squats
   – 20 10-yard wind sprints
   – 10 Muscle-ups (alternative: jumping bar muscle-up or scaled muscle-ups: breaking down the muscle-up or the HSPUs or the Pike-box hspu)