Workout: 27 May 2025

Gym Workout

Warm up:

1. Complete 100 Double-unders in as little time as possible (alternative: 50 box jumps + 50 lunges)

Workout:

1. Front squat at 70% of 1-rep max, perform 3 sets of 5 superset with 3 sets of 10 Bulgarian split squats on each leg (use moderate weight DBs)
2. 2 rounds of max effort unbroken (don’t let go of the bar) Hang power snatches at 50% of 1-rep max snatch (try to hit your same number of reps for the 2nd round), superset with Hip Thrusters, 2 sets of 15 at 70% of deadlift max
3. 2 rounds of max Toes to bar (again: try to hit the same reps during round 2, if you cannot get your toes all the way to the bar, then do 5-8 lifting your legs as high as you can, and after that, switch to hanging knee ups)
4. Row a recovery 2K (alternative: run two miles) heart rate sustained goal 130-160.

At Home Workout

1. Complete 100 Double-unders in as little time as possible (alternative: 50 box jumps / jumping squats + 50 lunges)
2. AMRAP-15 (as many reps as possible in 15 mins):
   -15 burpees
   -15 air squats
   Goal is to finish at least 7 rounds.