Menu
GENERAL WARM UP 5-15minutes
Bike or Row 6xs:
–:20sec Easy
–:10sec Moderate to Hard
3 Rounds:
–15ea Way Mini Banded Lateral Walk
–15ea Way Mini Banded Monster Walk
–10 Air Squats
–:15sec Dead Hang
SPECIFIC WARM UP 15-25minutes
General Dumbbell Warm-Up (light) 1x:
–8 Dumbbell Deadlifts
–8 Dumbbell Power Clean
–8 Dumbbell Squats
–8 Dumbbell Push Press
Workout Prime 1x:
–8 Alt. DB Box Step Over (bodyweight)
–3 Dumbbell Clean & Jerk (light)
–6 Alt. DB Box Step Over (light)
–3 Dumbbell Clean & Jerk (workout weight)
–4 Alt. DB Box Step Over
For Time:
100 DB Box Step Over (40’s/30’s)
-At the start of each min complete 3 DB Power Clean and Jerk
Goal: Sub 15 min
For Time Scaled Version:
70 DB Box Step Over (30’s/20’s)
-At the start of each min complete 3 DB Power Clean and Jerk
Goal: Sub 15 min
EMOM 9 min:
Min 1: 10 Ring Walk Out or Barbell Rollout
Min 2: :20 sec Ring Support + :20 sec Bottom Of Dip Hold
Min 3: 10 Hip Bridge
