Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
Strength
Clean & Jerk (3×3)
3 sets of 3 reps, start at 60% of 1 rep max, increase weight each set
Front Squat w/ 3 sec pause in bottom (3×3)
3 sets of 3 reps, start light and increase weight each set
Core
4 rounds:
• 25 AbMat Sit-ups
• 5 Dragon Flags
Conditioning
12 min AMRAP:
• 20 calorie Row
• 20 Box Jump Overs 24/20”
• 20 Wall Balls 20/14#