October 22nd

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Warm Up

WARM UP VIDEO

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Clean Complex

7 Sets

Clean Pull + Power Clean

*Rest :90 between each set

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Risk Taker

:20 of Work

:10 of Rest

*Alternating Movements

Perform the following for 2 rounds then rest and repeat.

DB Power Cleans #50’s/35’s

Box Jump 24"/20"

Toes to Bar

Devils Press #40's/30's

Skater Lunge

Renegade Row #40's/30's

Rest 2:00

*Athlete’s Choice on 2 or 3 total cycles performed. See video below.

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Cool Down

5-7 minutes Bike/Row/Walk @ an easy pace.

Foot elevated hip opener 1-2mins/side

Alternating Quad Stretch 1 min

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Accessory

3 Sets

12-15/side DB Single Arm Upright Row

:30 Handstand Hold

15-20 Banded Good Mornings

*Rest 60sec between sets.