Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start light (around 50% of 1RM Cluster). Work up to finish heavy.
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump 24/20”
• 1 Dumbbell Hang Clean 55/35#
• 2 Toes-to-bar
• 2 Box Jumps 24/20”
• 2 Dumbbell Hang Cleans 55/35#
• 3 Toes-to-bar
• 3 Box Jumps 24/20”
• 3 Dumbbell Hang Cleans 55/35#
… continue +1 rep pattern until time is up.
Note: The Dumbbell Hang Cleans are squat cleans.