MOBILITY AND MAINTENANCE
S1. Full Body Dynamic Warmup
BARBELL CYCLING
PERFORMANCE
With a Partner alternating on the minute
Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 – 1 Hang Squat Clean + 7 Push Jerks
FITNESS
Scale to Font Squats and Push Press
CONDITIONING
PERFORMANCE and FITNESS
20-18-16-14-12-10-8-6-4-2
Front Rack Lunges 40/30
DB Hang Clean and Jerk 22.5/15
Every Min including 0:00 Perform 3 Burpees
