September 1st

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Warm Up

90 degree Pec opener 1min/side

Standing Straddle stretch 1min

Calf stretch 1min/side

10 Leg swings each direction

(Side to side / front to back)

3 Rounds

10 Warrior Squats

10 Shoulder Taps

10 Mt Climbers w/ 2 sec hold

10 Kang Squats

10 Russian Twists

(13-15 minutes)

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Clean and Jerk Complex

Every :90 x 7

Power Clean

Hang Clean

Jerk

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6 Pack Cindy

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

*At the top of every minute (including 0:00) perform 10 Sit Ups, then pick up where you left off on Cindy.

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Cool Down

4min minimum on Bike (or any apparatus/walk)

-Child’s Pose on bench/box/wall 1min

-Seal pose 1min

-Couch stretch 1min/side

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Accessory

3-4 sets

:30sec Hand Stand hold against wall

8-10 Single Arm Plank DB Row

*90sec rest b/t sets