PC, Triceps, & Lunge

Warm up: 2 Times Through

1:00 Plank

20 Glute Bridges

Down Dog to Runner's Lunge

Arm Circles

Option 1: > 3 Months

AMRAP in 24 Minutes (As Many Rounds As Safely Possible) 20 Power Cleans 65/95

20 Resistance Band Triceps Press M/H (Medium/Heavy) 20 Walking Lunge Steps (R+L=1)


Option 2: < 3 Months

AMRAP in 18-24 Minutes (As Many Rounds As Safely Possible)

20 Power Cleans 45/65

20 Resistance Band Triceps Press M/H (Medium/Heavy)

20 Walking Lunge Steps (R+L=1)


Option 3: < 1 Month

AMRAP in 12-18 Minutes (As Many Rounds As Safely Possible)

10 Power Cleans 25/45

10 Resistance Band Triceps Press M/H (Medium/Heavy)

10 Walking Lunge Steps (R+L=1)


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Child's Pose

Scorpion Stretch

Post Thoughts to Comments


I'll be out for a week or so because I'm scheduled for knee surgery on Tuesday. Just bad luck. But I'm grateful for The Community Fit's workouts that prevented this from being much worse as well as helping me recover after surgery. I miss CF! I miss all of you! You're in excellent hands!



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