The Mobility
The Warm-Up
For 8-9:00 work through the following movements
Tempo Banded DL Activates
Toe Touch Low
Strapless Row
The Strength
For 15:00, 6 Rounds on a 3:00 Loop
Tempo Sumo Deadlift
- 3 seconds on the way dow, 0 seconds at thje bottom, 1 second on the way up, 1 second at the top
Active Rest= Burpee Alternating Dumbbell Clean and Jerk
Easy Push-ups
The Met-Con
As Many Rounds/Repetitions As Possible in 12:00
Burpee Alternating Dumbbell Clean and Jerk
- think about this KIND OF like a devils press.... however, you will do a clean and jerk instead. Drop to your burpee, kick your feet in, clean the dumbbell to your shoulders (WITHOUT the devils press swing through your legs) and then do a push jerk to finish the rep. Alternate your reps.
Flush
:60 Rest
2:00 PVC Deadlift, Burpees, Jumping Jacks
3:00 Row
The Finisher
