Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Shoulder Press
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Conditioning
5 rounds for reps:
• 1 min Row (calories)
• 1 min Kettlebell Swings 53/35#
• 1 min Toes-to-Bar
• 1 min Rest