New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief

AMRAP in 20 minutes

  • 5 Deadlifts (75/115 lb)
  • 5 Hang Power Cleans 
  • 5 Front Squats 
  • 5 Push Press 
  • 5 Back Squat 

Use a weight on the bar you could go through this complex with unbroken when you are fresh.  Once you are in the workout, you will likely have to split it up.  The goal is to get 6 or more rounds.  Rx weight is 75 lbs for ladies and 115 for guys, but modify the bar weight as needed to get 6 or more rounds.  

At home:  Let’s do 5 deadlifts each arm, 5 hang power cleans each arm, 5 goblet squats, 5 push presses each arm, and 5 back squats with a DB for this workout.