Warmup, then:
Two sets of:
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
Banded Clam Shells x 16 reps each side
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Row 250/200 Meters
Minute 2 – Handstand Thigh Taps x 20 reps
*If you have trouble touching your leg, then scale to thigh taps. If you aren’t confident with thigh taps, then try this progression.
B.
Every 2 minutes, for 6 minutes (3 sets):
2 Hang Clean from blocks + 2 Front Squats
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
1 Hang Clean from blocks + 1 Front Squat + 1 Clean
Build to today’s heavy complex.
Immediately followed by…
Every :90sec for 6 minutes (4 sets):
2 Clean Pulls + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
(pause 1 second at the knees on each clean pull, then perform the clean deadlift with a 4 second eccentric descent to return the barbell to the floor)
C.
Every 3 minutes, for 30 minutes, complete:
Max Assault Bike Calories x 90 seconds or row calories or run :90 sec/rest :90 sec x 10