Warm-up
• Tabata Air Bike
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Core
4 rounds:
• 10 Hollow Rocks
• 10 Knees to Elbows
Conditioning
For time:
• 30 calorie Row
• 60 Dumbbell Thrusters 35/25#
• 30 calorie Row