Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Strength: Clean Complex (17 Minutes)
- Sets 1 and 2: 2 Cleans + 1 Hang Clean @ 85% of 1RM
- Sets 3 and 4: 1 Clean + 1 Hang Clean @ 90% of 1RM
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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 7 Toes to Bar
- 5 Lateral Pogo Burpees
- 7 Deadlifts (185/115)
*Pick up where you leave off after rest period
*One score – total # of rounds + reps completed
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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 7 Toes to Bar
- 5 Lateral Pogo Burpees over KB
- 7 Russian KB Swings (24K/16K)
*Pick up where you leave off after rest period
*One score – total # of rounds + reps completed
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Core: 4 Rounds
- 10 Banded Pallof Presses
- 10 Banded Rotations
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