Warm Up: Individual Warm Up / Mobility
Workout: 3 mins on / 1 min off x 6 rounds
Rx Option: (50/35)
Rounds 1, 3 & 5: 15/12 Cals
Remaining Time: 5 Burpees
5 Power Cleans
Rounds 2, 4 & 6: 15/12 Cals
Remaining Time: 5 C2B Pull Ups
5 Thrusters
Scaled Option: (35/25)
Rounds 1, 3 & 5: 12/9 Cals
Remaining Time: 5 Burpees
5 Power Cleans
Rounds 2, 4 & 6: 12/9 Cals
Remaining Time: 5 Pull Ups / Ring Rows
5 Thrusters
Into:
Strength: EMOM
Hang Squat Clean
7 x 2
Hang Power Clean
1 max set
5k Challenge
Progressive Runs
x 14 minutes
x 14 minutes
x 17 minutes
See app for details
Mobility / Cool Down
Seated Hamstring Stretch
Lying Quad Stretch
3 Way Child Pose
Bench Lat Stretch
Shoulder Stretch
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