Workout: 27 January 2025

Gym Workout

Warm up:

1. 21 calorie sprint on the bike (alternative 400 m run)
2. 21 calorie sprint on the row (alternative 400 m run)

Workout:

1. Work up to a heavy snatch
2. Hip thrusters, 4 sets of 10, as heavy as you can go, touch the floor with the weights
3. Metabolic conditioning:
   4 Rounds as fast as possible:
   -12 overhead squats at 60% of max weight from (1)
   -10 pull ups (alternative: jumping pull ups)
   -8 Bulgarian split squats on each leg (use light DBs if you have them: 20-35 lbs recommended)
   -6 handstand push ups (alternative: moderate – heavy DB shoulder press)
   -4 snatches with overhead squat weight
   -200 m row / run

At Home Workout

1. Work on handstands and handstand push-ups for ~10-14 mins (should accomplish at least 3-7 sets of each: free standing handstands, and sets of handstand push-ups)
2. 5 sets of the following as fast as possible:
   -50 double-unders (or 100 single jump rope rotations)
   -25 burpees