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Choose 1:
500m Row
1k Bike
400m Run
2xs:
5 Inchworm + Push Up
5ea Lateral Lunge
10 Scap Push Ups
5 Push Ups
5 Lunge, Lunge, Squat
Burgener Clean 1x :
5 Down & Up
5 Down & High Pull
5 Down & Muscle Clean
5 Clean Drop
2 High Hang Power Clean
2 Hang Power Clean
2 Power Clean
Flow Workout
800 meter Run
20-30 Deadlift (45/35)
20-30 Hang Power Clean
20-30 Press
50 Cal Bike
20-30 Back Squat (45/35)
20-30 Barbell Row
20-30 Alternating Split Jerk
50 Cal Row
20-30 Reverse Lunge (45/35)
20-30 Hang Power Snatch
20-30 Floor Press
Notes: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.
800 meter Run
15-20 Deadlift (45/35)
15-20 Hang Power Clean
15-20 Press
35 Cal Bike
15-20 Back Squat (45/35)
15-20 Barbell Row
15-20 Alternating Split Jerk
35 Cal Row
15-20 Reverse Lunge (45/35)
15-20 Hang Power Snatch
15-20 Floor Press
Shoulder Accessory/ Midline 3xs:
20 Band Pull Aparts
10 Pallof Press w/ a :03sec pause at end position (right)
15ea Single Arm Banded Pull Down
10 Pallof Press w/ a :03sec pause at end position (left)
