Warm-Up
Watch the Standard Warm-Up Video Here
Then:
16 Minutes of fun!
Min 1: 6 Hang Power cleans (95/135)
Min 2: Max box jumps
Min 3: 6 Push Jerks (95/135)
Min 4: Max calorie row
*Score is step-ups + calories
*Rest in remaining time after hang power cleans and push jerks.
Stimulus Goal:
Why Do This Workout?
Duration and Feel: Between 45-75 seconds to rest each 3 minute interval, should be an intense/near maximal pace to earn your rest each 3 minute interval.
DB Weight: Should feel moderate-heavy but still allow you to go unbroken through/maintain minimal rest between all 3 complexes each arm. The lunge will be the limiting factor.
Specific warm-up focus: DB complex overview and practice, ankles, double-under practice
Scaling Options: Lighter weight on DB, power jumps or double-unders, low box step-ups for no impact