A.
Dynamic Stretches
B.
Every Minute for 5 Minutes (5 min EMOM)
10/10 single leg box glute bridges
C.
10 min Clock
1 min: 3 hang power cleans (130/185 RX) / Max kettlebell swings (35/50 RX)
2 min: 6 hang power cleans / Max burpee over bar
3 min: 9 hang power cleans / Max bar muscle ups
4 min: 12 hang power cleans / Max handstand push-ups
D.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
Every Minute for 5 Minutes (5 min EMOM)
10/10 single leg box glute bridges
C.
10 min Clock
1 min: 3 hang power cleans / Max d-bell swings
2 min: 6 hang power cleans / Max burpee over d-bell
3 min: 9 hang power cleans / Max sprawls
4 min: 12 hang power cleans / Max pike handstand push ups
D.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
Every Minute for 5 Minutes (5 min EMOM)
10/10 single leg box glute bridges
C.
10 Minute Clock
1 min: 3 backpack hang power cleans / Max backpack swings
2 min: 6 backpack hang power cleans / Max burpee over backpack
3 min: 9 backpack hang power cleans / Max sprawls
4 min: 12 backpack hang power cleans / Max pike handstand push ups
D.
Static Stretches
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