Warm-up
• Tabata Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Core
3 rounds:
• 10 Strict Knees to Elbows
• 10 GHD Hip Extensions
Conditioning
27-21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 70/50#
• Burpee Box Jump Overs 24/20”