3 x 15

Warm-up: Complete in any order-

2 x 10 Slow Count V-ups

2 x 10 Slow Count Superman Back Extensions

2 x 30 Sec Glute Bridge Hold

2 x 20 Calf Raises

Resistance Band Chest/Shoulder Mobility

Option 1 > 3 Months:

Every 3 minutes complete the following-

15 Power Cleans 65/95

15 Lunge Switches (R+L=1)

15 Press Jacks 15/20


Whatever time is left is recovery. Repeat 3 times.

Option 2 < 3 Months:

Every 3 minutes complete the following-

15 Power Cleans 45/65

15 Lunge Switches (R+L=1)

15 Press Jacks 10/15


Whatever time is left is recovery. Repeat 3 times.


Option 3 < 1 Month:

Every 3 minutes complete the following-

10 Power Cleans 25/45

10 Step Back Lunges (R+L=1)

10 Press Jacks 5/8


Whatever time is left is recovery. Repeat 2 times.

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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