Warm-up
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
9 min:
• 1RM Hang Snatch
3 min Rest
9 min:
• 1RM Hang Clean
Conditioning
3 rounds for max reps:
• 1 min Air Bike calories
• 1 min Dumbbell Thrusters 35/20#
• 1 min Pull-ups
• 1 min Dumbbell Jumping Lunges 35/20#
• 1 min Dumbbell Renegade Rows 35/20#
• 1 min Rest