Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
8 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat
2 min Rest
8 min EMOM:
• 1 Power Clean
• 1 Hang Clean
For both EMOMs, start light then work up to as heavy as possible.
Core
1 round:
• 10 Arch Rocks
• 20 GHD Sit-ups
• 30 Hollow Rocks
• 40 GHD Hip Extensions
• 30 Arch Rocks
• 20 GHD Sit-ups
• 10 Hollow Rocks
Conditioning
Every 90 sec for 15 min:
• 10 Overhead Squats 75/55#
• 10 Bent-over Rows 75/55#
• Max Push-ups
Ten rounds at 90 seconds each for a total of 15 minutes of work. Perform 10 OHS then 10 Bent-over rows, then in the remaining time, perform as many push-ups as possible. Score is total number of push-ups.