Warm up 5 Minutes:
Knee Grab to Single Leg Deadlift
Then complete one of the following options-
Option 1 > 3 Months:
Complete rounds for 30 Minutes
200 m Run/Row/1 Minute of plate switches
5 Pullups
5 Power Cleans 65/95
Each round complete a 200 m Run/Row and add 2 Pullups and 2 Power Cleans
Option 2 < 3 Months:
Complete rounds for 20 Minutes
200 m Run/Row/1 Minute of plate switches
5 Pullups
5 Power Cleans 45/75
Each round complete a 200 m Run/Row and add 2 Pullups and 2 Power Cleans
Option 3 < 1 Month:
Complete rounds for 15 Minutes
100 m Run/Row/30 seconds of plate switches
3 Jumping Pullups
3 Power Cleans 25/45
Each round complete a 100 m Run/Row and add 1 Pullup and 1 Power Clean
Cool Down:
2-3 Yoga Worms
Lower Back and Piriformis Stretches
QL Stretch
Post the number of rounds to comments
