Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
Strength
3-position Cleans (hip/knee/floor)
• 5 sets of the complex
Start light; increase weight to finish as heavy as possible.
Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest
Conditioning
10 min AMRAP:
• 2 Dumbbell Hang Cleans 30/20#
• 2 Burpee Box Jumps 24/20”
• 4 Dumbbell Hang Cleans 30/20#
• 4 Burpee Box Jumps 24/20”
• 6 Dumbbell Hang Cleans 30/20#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.
The dumbbell hang clean is with two (2) dumbbells and into a full squat.