Bonus Workout: Mobility

2 Sets

1/2 Kneeling Worlds Greatest to Rock Back x 6-8/Side

2-3 Sets

Deadbug Iso Holds x 10-15s/Side

1/2 Kneeling Windmills x 6-8/Side

2-3 Sets

Side Plank Star Holds x 15-20s/Side

Lateral Lunges x 6-8/Side

Bonus Workout: Upper Body

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Lying Bow/Arrows x 6-8/Side

Bear Hold x 15-20s

Bent Over DB Row x 8-10

DB Lateral- Front Raise x 4-6 Each

5 Min AMRAP

DB SA Renegade Rowsx 8-10/Side

DB Pull Over-Sit Up x 6-10

5 Min AMRAP

Kneeling DB Front Raise x 12

Kneeling DB Curls x 12

10-12 Min AMRAP

Push Ups/Kneeling Push Ups x 8-12

Oblique Crunch x 8-10/Side

DB Alt Rev Flys x 6-8/Side

Bonus Workout: Leg Day

AMRAP stands for “As Many Rounds (or Reps) As Possible.” Set a timer for the given time and cycle through the listed exercises continuously, completing as many rounds or repetitions as you can with good form until time runs out. 💪

5 Min AMRAP

Dead Bugs x 6-8/Side

Glute Bridge x 8-12

Reverse Lunge Reach x 4-6/Side

BW Squats x 6-10

5 Min AMRAP

DB Front Squat x 10-12

Dbl DB Alt Rev Lunge x 8-10/Side

5 Min AMRAP

Alt DB Lateral Lunge x 8-10/Side

Side Plank Row-Press x 8-10/Side

10-12 Min AMRAP

Ipsilateral Kickstand RDL x 10-12/Side

Side Plank Crunch x 8-12/Side

Plank DB Pull Unders Kneeling Plank if needed x 12-20 Total

Bonus Workout: Mobility

2 Sets

Wave Unload/Crab Reach x 4 Unloads (top Video) 4/Side Crab Reach (Bottom Video)

2-3 Sets

Bird Dog Iso Holds x 10-15s/Side

Cat Cows x 10-12

2-3 Sets

DB Halos x 10/Side

Frog Rock Backs x 6-10