Warm-up:
Knee Grab to Single Leg Deadlift
3 X Through
1:00 Plank
Main Workout: May be completed at home with dumbbells
Option 1> 3 Months
8 Rounds of 3 minute intervals. 2 minutes of work, 1 minute of rest.
In 2 minutes complete:
10 Power Cleans 65/95
10 Back Squats 65/95
Then complete Bicycle Crunches until the end of the 2 minutes
Rest 1 Minute
Option 2 < 3 Months
6-8 Rounds:
Every 2 Minutes perform-
10 Power Cleans 45/65
10 Back Squats 45/65
Bicycle Crunches until the end of the 2 minutes
Rest 1 Minute
Option 3 < 1 Month
3-4 Rounds: Completed with Dumbbells
5 Power Cleans DBs 10/15 each
5 Back Squats 10/15 each
10 Bicycle Crunches (R+L=1)
Rest 1 Minute
Cool Down:
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