Black & Blue OG

Warm-up:

15 Stability Ball Glute Bridges

15 Single Leg Iso Step Downs R

15 Single Leg Iso Step Downs L

15 Calf Raises R

15 Calf Raises L

Down Dog to Runner's Lunge & Twist

Then,

Warm up sets of Power Cleans


Option 1 > 3 Months

5 Rounds for Time

10 Power Cleans 95/135

10 Burpees


Option 2 < 3 Months

4-5 Rounds for Time

10 Power Cleans 65/95

10 Burpees


Option 3 < 1 Month

4-5 Rounds NOT FOR TIME

10 Power Cleans 45/65

6-8 Burpees


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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