Workout of the Day
Warm Up
1 min single under1 min hanging knee raise
1 min banded good morning
1 min bootstrap squat
Then...
2 rounds:
5 hang muscle clean with empty barbell
5 each arm single, arm dumbbell hang squat clean
Then...
2 rounds:
10 double unders
5 kip swing
5 each arm, single arm dumbbell push press
Then...
Take 5-7 min to build to your hang squat clean loading
Lifting
Every 3 min for 5 sets:4 hang squat clean - AHAP across
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Every 2 min for 10 sets:5 dumbbell squat clean thruster 2x50/2x35 lbs
5 chest to bar pull-ups
50 double under
5 pull-ups
- scale weight and reps to complete work in 70 sec.
Cool Down
1 min banded lat stretch1 min calf stretch
1 min couch stretch