Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerks
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Front Squats
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”
Goal: complete 5 rounds.