1 Minute- Quick Feet + 1 Burpee every :15
2 Minutes- Squat + Bootstrapper + Thoracic Rotation
2 Minutes- PVC Pass-Throughs, Around-the-Worlds, Leg Swings
2 Minutes- 3 Alternating Hang Clean and Jerk, 3 Goblet Squats
1 Minute- Speed Skater + 2 Squat Jumps every :15
2 Single-Arm Dumbbell Bear Complex (1 per arm)
<1 Rep = Power Clean, Front Squat, Push Press, Front Squat, Push Press>
Max Effort Plank in remaining time each minute
150 Air Squats
100 Floor Press (50 per arm)
50 Bent-Over Row (25 per arm)
Break up reps of Floor Press and Bent-Over Row however you’d like.
Focus on moving well today. Full Range of Motion on every rep!
6 x 400m Run
1 Slow, 1 Medium, 1 Fast x2
Rest 2 minutes between each interval. Add an extra two minutes rest after #3 (the first fast one).