Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Pigeon Stretch – 1 Minute per side
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Strength: Clean Complex (17 Minutes)
4 Sets
Sets 1 and 2: 2 Cleans + 2 Front Squats @ 85% of 1RM
Sets 3 and 4: 2 Cleans + 2 Front Squats @ 90% of 1RM
*Complete the 2 cleans first THEN the 2 FS
*Rest between working sets
*Focus on your speed under the bar
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Workout: For Time
4 Rounds
- 200 Meter Run
- 4 Burpees Over Bar
- 8 Front Squats (95/65)
- 4 Burpees Over Bar
- 200 Meter Run
*Rest 1 Minute at the completion of each round
*Goal is to keep every round at around the same pace
*Barbell should be done unbroken every round
*Intensity through all 4 rounds!
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Cardio Option: For Time
4 Rounds
- 200 Meter Run
- 4 Burpees Over DB/KB
- 8 DB/KB Goblet Squats (50/35)(24K/16K)
- 4 Burpees Over DB/KB
- 200 Meter Run
*Rest 1 Minute at the completion of each round
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Core: 4 Rounds
- 15 Ab Wheels
- 30 Plate Twists (25/15)
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