MONDAY

Calf pumps and boot strappers

Shoulder activations (bands)

Air squats w. thoracic twists

Bird dogs, mountain climbers

Hip aeroplanes

Squat rocks (goblet)

Burgener warm-up

Heart Starter

3 Rounds

10 minutes

· 15/10 Calories OR 300 Meter Run

· 3 Inchworms

· 6 Air Squats

· 1 Empty Bar complex

WOD

10 Rounds @ 2 Minutes

Complete the complex

·   3 Deadlift

·   3 Hang Power Cleans

·   3 Front Squats

·   3 Push Jerks/Presses

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

10 Rounds @ 2 Minutes

Complete the complex

·   3 Deadlift

·   3 Hang Power Cleans

·   3 Front Squats

·   3 Push Jerks/Presses

Stimulus:

·   Consistent Sets

·   Pick a good cycling weight and maintain across all sets