Warm-Up:

150m Slow Run (:45 of cardio)

5 Reps each of:

Arm Circles/Crosses, Heel-to-Butt + Lunge per leg, Stretchy-Squats + Rotation, Staggered-Stance Good Mornings, Wrist Stretches, Inch Worm + Scap Push-Ups

150m Medium Run (:45 of cardio)

5 Reps each of:

Empty Bar Romanian Deadlifts, High Hang Power Cleans, Pause Front Squats, Push Press + Pause (Stretch in each position) x 2

150m Fast Run (:45 of cardio)

5 Reps each of:

Empty Bar Deadlifts, Hang Power Cleans, Front Squats, Push Jerks, Bar-Facing Burpees x 2

Workout:

For time:

1000m Run 

50 Hang Power Cleans @ 95/65 

50 Shoulder to Overhead 

50 Front Squats 

50 Bar-Facing Burpees 

500m Run 

– Aim for sets of ~10 reps at a time

– If weather doesn’t allow for running outside, complete ~5:00 of cardio for the 1000m run and ~2:30 of cardio for the 500m run. Cardio can be Jump Rope, Box Step-Ups, In-Place Hops, Shuttle Runs… get creative! Row and Bike modifications should reflect roughly the same time domains.

At-Home Version:

25 Single-Arm DB Hang Power Cleans per arm

25 Single-Arm DB Shoulder to Overhead

50 DB Goblet Squats (single-arm, double-arm, doesn’t matter!)

50 Dumbbell-Facing Burpees