Workout: 01 May 24

Gym Workout

Warm up: 1 round:

1. 21 Cals on the bike / row
2. 12 Pull-ups or jumping pull-ups
3. 21 Push-ups
4. 12 Front squats with just the bar, pause at the bottom

Workout:

1. Front squat 3 sets of 3 at 85% of most recent (last Tuesday’s if completed) 1-rep max
2. 2 sets of 8 moderate weight Barbell hip thrusters (~60% of max deadlift) at the top: really squeeze that glute, superset with 18 DB walking lunges (9 each leg)
3. Metabolic:
   
   Buy in (must complete first)
   As quick as possible:
   – 21 Handstand push-ups (alternative: Pike-box hspu)
   
   Then must complete a total of (can break this up however you would like):
   – 1600 m run
   – 40 Wall-ball shots (alternative: can use an odd object throwing up into the air and catching, or perform an Odd-object Thrusters)

At Home Workout

For time, complete a total of (can break the following up into whatever sets you would like):

1. 100 Wallball shots
   Recommended weight: 14 – 20 lbs (alternative: if you do not own a medicine ball or wallball, recommend Thrusters with light weight DBs / a Kettlebell / or an Odd-object)
2. 50 Clapping push-ups (alternative: if clapping is too hard try to just press your hands off the ground for a split second)
3. 50 V-ups (alternative: sit-ups or hanging knee-ups)
4. 50 Chest to bar pull-ups (alternative: regular or jumping pull-ups)