WARM-UP
2 Rounds
30 Seconds Single Unders
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Active Samson
30 Seconds Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Barbell Ankle Stretch: 1 Minute
STRENGTH
Power Clean
On the 1:30 x 6 Sets:
3 Power Cleans
WORKOUT OF THE DAY
“Tidying Up”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
AFTER PARTY
Strict Handstand Push-up Conditioning
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike
HOME GYM
AMRAP 15:
15 Double Dumbbell Power Cleans (50’s/35’s)
30 Double Unders
15 Single Dumbbell Goblet Thrusters (50/35)
30 Double Unders
