If you’ve missed a workout this past 3 days and are up for the challenge, here’s your chance. If you’ve done all 3 and feel beat, then here’s an opportunity to do a recovery/mobility piece to prepare for next week’s workouts.
Complete as many rounds as possible in 40 minutes of:
17 power cleans
Unload the barbell and carry 1 set of plates for 600m before performing the next round. If you want, you can choose to partner this long workout and break the movements equitably.
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 dumbbell thrusters
Rx: 35/50# DBs
*every 2 minutes complete 40 DUs starting at 0:00
Then, run 2 miles/3.2 km.
Choose DB weights that you can do 10 unbroken sets.
100 burpees to 12″ above reach
15-minute time cap
This looks easy on paper but the 12″ reach is no easy feat.
1-minute breathing lying on your back
30/30 sec head nods/ rotations
10 hollow to superman roll
10 egg rolls
10 cross touch plank bird dogs
10 judo push-up rocks
1-minute hourglass hands and knees crawl
30-sec hour glass leopard crawl
Max handstand hold
10 sit throughs
1-minute hands- free get-ups
1-minute goblet squats
400m front rack carry