Free Intro Session

Workout of the Day

04/04/22: Monday

Warm Up

  • 2 Sets
    • :40 Jump Rope
    • :30 Push Up Plank
    • 20 Superman
  • 20 Single Leg Glute Bridges (Alt. every 5)
  • 10 Inchworms
  • 5 Good Mornings
  • 10 Deadlifts
  • 10 Hang Power Cleans
  • 10 Squat Thrusts Over the Bar
  • 5 Tempo Deadlifts (60X2)

Strength
Every 2 min. for 7 Sets

  • 3 Tempo Deadlifts (60X2 @ 50-55% of 3 RM)

Conditioning - "Hang-ky Pain-ky"
3 Rounds For Time - 16 min. Time Cap

  • 90 Double Unders
  • 15 Hang Power Cleans (rx: 95#|65#  crx: 135#|95#)
  • 21 Burpees Over the Bar

Accessory
3 Sets

  • 12 Ring Bicep Curls
  • 12 Dual DB Skull Crushers