WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
156 CALF RAISES
5/5 SINGLE LEG GOOD MORNINGS
10 ALT. LUNGES
INTO…
2 ROUNDS
20 HIGH JUMP SINGLE UNDERS
10 EMPTY BARBELL RDL’S
5 UP&OVERS WITH EMPTY BARBELL*
10 BACK RACK LUNGES
*FRONT RACK AND BACK RACK = 1 REP (DIP AND PUNCH BARBELL OVERHEAD, THEN SLOWLY LOWER IT BEHIND THE HEAD TO THE BACK RACK OR UPPER TRAP AREA. BEND THE KNEES AS YOU ABSORB THE WEIGHT BEHIND THE NECK.
STRENGTH
5 SETS*
1 CLEAN DEADLIFT
+
1 BELOW THE KNEE HANG POWER CLEAN
+
1 ABOVE THE KNEE HANG POWER CLEAN
-REST 2:00 B/T SETS-
*BUILD TO MODERATE WEIGHT
WORKOUT
5 SETS FOR TIME
10 HANG POWER CLEANS (115/75)(75/55)
20 BACK RACK ALT. LUNGES
30 DOUBLE UNDERS
-REST :30 B/T SETS-
(SCORE IS TOTAL TIME)
