Warm up - Couch stretch (30-60 sec each side), pigeon stretch (30-60 sec each side), 2 Rounds: 200m Run + 15 calorie bike erg, then leg swings (10 each direction), 10 cossack squats (5 each side), hamstring stretch, calf/ankle stair stretch (30-60 sec each side).
9 Rounds
20 Kbs 55-70 lbs
200m Run
20/15 Calorie Bike Erg
*Rest 1 minute after each round.
10 Rounds for time
3 Power Cleans (Touch and Go)
10 Push Ups (hands on plates)
15 GHD Sit Ups
IF your are feeling it:
Power Cleans
7 x 1 rep @ 85%
*Rest around 60-90 seconds between lifts.