Workout of the Day

Warm Up

2 minute bike, row or ski erg
Then…
2 rounds:
30 jumping jacks
10 burpees
Then…
1 minute of alternating spiderman lunge stretches
1 minute of supine scorpion leg swings
1 minute of empty barbell back rack elbow rotations
Then…
2 rounds:
10 air squats
10 hollow rocks
Then, as a group with an empty barbell:
5 clean deadlift to mid thigh
5 clean deadlift + shrug
5 muscle cleans
5 front squats
5 hang squat cleans
5 squat cleans
Then…
Take 7-10 minutes to build to your starting clean loading

Lifting

Every 2 minutes for 10 sets:
**# clean**

Sets 1-2: 3 reps - 6-7 rpe
Sets 3-5: 2 reps - 7-8 rpe
Sets 6-10: 1 rep - 8-10 rpe

- Build to a heavy single clean. Power, squat or split variations are permitted. Perform whichever variation allows for your heaviest lift.

09182025

Row/Ski Double TABATA
For Calories

- Can row or ski first but complete a full TABATA on the machine before swapping movements

Cool Down

2 minute couch stretch, each side
3 minute low back foam roll

SCHEDULE