| Warm up |
| – 6 minutes: Blue awning run + Leg swings Front to back x 10/10 + leg swings side to side x 10/10 + duck walk >< – 6 minutes: KB RDL x 8 + Goblet squat x 8 + KB Swings x 8 + 20s dead hang |
| Strength |
| EMOM x 6 min: 1) 3 Deadlifts 2) 2 hang power cleans 3) 1 Front Squat 2 minute rest: EMOM x 5 min: 1) 5 x DB Burpee > Stand w/DB’s (no jump) 2) 5xDB Squats (DB’s at shoulders) 3) 5xDB Push Press |
| Work |
| 15 minutes to complete. If you finish, go back to the top: – 40 Calorie Row – 30 Lateral box jump overs – 20 Dual DB Sit ups – 10 DB Cleans (Touch ground, catch in squat) – 20 Dual DB Sit ups – 30 Lateral box jump overs – 40 Calorie Ski |
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