Like 3 Bars

Warm-up: (Less than 1 Month, please complete 1/2)

200 m Run/Row

1:00 Stability Ball Plank

15 Stability Ball Leg Raise

15 Stability Ball Alt Arm and Leg Raises (R+L=1)

1:00 Stability Ball Plank

Wall Hamstring/Hip Mobility

Main Set: Option 1 > 3 Months

AMRAP in 20 Minutes

10 DB Deadlifts 15/20 each

10 DB Power Cleans 15/20 each

10 DB Push Press 15/20 each


Option 2 < 3 Months

AMRAP in 15-20 Minutes

10 DB Deadlifts 10/15 each

10 DB Power Cleans 10/15 each

10 DB Push Press 10/15 each


Option 3 < 1 Month

Complete 4 rounds

10 DB Deadlifts 5/8 each

10 DB Power Cleans 5/8 each

10 DB Push Press 5/8 each


Cool Down: 25 Straight Leg Situps

Shoulder/Chest Static Stretch Child's Pose 3 Sets of 30 Seconds each lower back and piriformis stretches

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