Workout of the Day

15 min to build to tough complex
4 clean pulls/3 squat cleans/2 shoulder to overhead

Movements:

Clean | Hang Squat Clean | Squat Clean

Row (cal)
Thrusters (95/65)

Movements:

Row | Thruster

1 min pigeon per side
1 min lizard per side

At Home

VIDEO: https://vimeo.com/605211336/78a9f642d0

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

into…

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

(No Measure)

Movements:

Burpee | Jump Rope (Single Under) | Sit-up

3 SETS FOR MAX REPS
1:00 – DB Goblet Step-Up
1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*
1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

EMOM x 16 MINUTES
MIN 1 – :45 Max Devil’s Press
MIN 2 – :45 Plank
MIN 3 – :45 Max DB Hollow Flutter Kicks
MIN 4 – :45 Cardio Choice

(Score is Reps)

5 SETS (:20 on/:10 off)
MVMT 1 – V-ups
MVMT 2 – Hollow Hold

MOBILITY VIDEO:
https://vimeo.com/531014210/78c1b0ce74

Movements:

V-Up