Warm up
3 rounds
1:00 bike or row
20 Bosu Squats
30 Bosu Mt. Climbers
1:00 bike or row
15banded squats
10 banded lunges (10 each leg)
1:00 bike or row
4 sets 3 hollow rocks into :10 sec hollow hold
1:00min happy baby pose
Clean Drills
Muscle clean + Angel Drop + Tall clean
Emom x 8 every 2:30
1 clean pull + 1 hang clean +
Odd Min.
6 Front Rack back stepping lunges
Even Min.
2 Front squats + 5 Bar Facing burpees
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets