Warm up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

WOD

4 rounds for time:

1:30 run

30 bicycles 

VIDEO 

4 Push up + rotation

4 knee tucks

4 reverse lunge + rotation

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽

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Warm Up 

Barbell complex warm up #1

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

20 minute AMRAP

Heavy 

3 deadlifts

2 hang power cleans

1 jerk