ON REPEAT

WARM UP 

  • 0:30 Downdog
  • 0:30 Active Spiderman
  • 0:30 Inchworm to Push Up
  • 0:30 Alternating Quad Stretch
  • 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest)

 

MOBILITY

  • 1:00 Kneeling Forearm Stretch

On the 2:30 x 10 Rounds:

  • 10 Hang Power Cleans (61/43)
  • 30 Double Unders
  • CHOOSE ONE:

-500m Bike

-250m Row

-200m Ski or Run

COOLDOWN 

MOBILITY

  • 1:00 Child’s Pose

 

ACCESSORY

Romanian Deadlifts

 

5 Sets for Quality:

  • 8 Bent Over Double Dumbbell Rows
  • 10 Barbell Roll-Outs
  • 10 LIGHT Romanian Deadlift
  • 12 Feet Elevated Ring Rows

Rest as needed.