Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#
Strength
5 min EMOM:
• 3 Snatch
5 min EMOM:
• 3 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Conditioning
5 rounds for max calories:
3 min:
• 10 Dumbbell Cleans 50/35#
• 10 Dumbbell Push Press 50/35#
• 10 Dumbbell Renegade Rows 50/35#
• Max AirBike (calories)
1 min:
• Rest