Warm-up
• 400 m Run
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 6 Jumping Jacks
• 6 Air Squats
Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Shoulder Press + Push Press + Push Jerk
• 3 sets: 1 complex AHAP
Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Push Press 75/55#
• 1 min Box Jumps 24/20”
• 1 min Rest