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Workout

Million Dollar Baby

Warm-up

2 Rounds:
20 Alternating bodyweight rdls (total)
10 Downward dog to upward dog transitions
:30 Handstand hold OR Plank hold

Million Dollar Baby Bodyweight (No Measure)

EMOM x 20 Minutes:
Min 1: 20 Alternating bodyweight RDL’s
Min 2: 20 Sit ups
Min 3: Max reps chair dips
Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Focus on movement quality during this time.
Aim to keep the bodyweight rdls and sit ups unbroken.
Work towards full range of motion on the chair dips.

Million Dollar Baby Minimal (No Measure)

EMOM x 20 Minutes:
Min 1: 20 Double dumbbell deadlifts 50s/35s
Min 2: 20 Sit ups
Min 3: Max reps strict handstand push ups
Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Focus on movement quality during this time.
Aim to keep the deadlifts and sit ups unbroken.
Keep chipping away on the strict handstand push ups.

Accessories

3 Sets:
10 Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)

Stretching:
10 Alt Scorpion Stretches (Total)
1:00 Seal Stretch
2:00 Child's Pose
10 Alt Scorpion Stretches (Total)

Want to see some of these movements in action? Check out our .