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:
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