Matt’s Birthday Workout
With an 18:00 Clock….
1 Mile Bike OR 750m Row
Right into…
21 – 15 – 9
Hang Power Cleans (155/105)
Burpee Box Jump Overs (24/20)
Ring Push Ups
Then, with remaining time….
ME Wall Balls (20/14)
CONDITIONING #1: (NFT)
6 Rounds
4 Parallette Hops + 50m Sprint
CONDITIONING #2:
12 Minute AMRAP
4 Strict Handstand Push Ups
8 Box Jumps (24/20)
12 Sit Ups
STRENGTH:
Hang Power Clean
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2
CONDITIONING:
12 – 9 – 6 – 6 – 9 – 12
Deadlifts (225/155)
**25 Double Unders after each round**
GYMNASTICS:
ME Push Ups
CONDITIONING:
10 Rounds:
1 Minute Work/2 Minutes Rest
10 Burpees + ME Thrusters (95/65)
CONDITIONING:
400 METER RUN
THEN…
15-12-9
SHOULDER-TO-OVERHEAD (135/95)
CTB PULL UPS
THEN…
400 METER RUN
THEN…
15-12-9
POWER CLEANS (135/95)
CTB PULL UPS
THEN…
400 METER RUN
STRENGTH:
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
CONDITIONING:
EMOM, 10 Minutes:
E: ME DB Bench Press (50/35)
O: 8 Toes to Bar
CONDITIONING:
5 Rounds
20m OH Walking Lunge with Plate (45/25)
20 DB Snatches (50/35)
15 MB Sit Ups (20/14)
10 Wall Balls (20/14)
CASH OUT:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Partner Bicep Curls
