Two sets of:
Band Assisted Hip Flexor Stretch x 30 seconds per side
Banded Monster Walks x 20 steps fwd/back
Banded Air Squats x 10 reps
A.
Every 2 minutes, for 12 minutes, complete:
Clean from mid-thigh x 1 rep @ 70-75%
B.
Three sets of:
Super Slow Front Squats x 4 reps
Rest 3 minutes
Strict Chest-to-Bar Pull-Ups x 5 reps; 60+: 3 reps
Rest 3 minutes
The intention here is to be super slow on the way down and super slow on the way up. The goal is to have 25 seconds under tension, around 12 seconds down and 12 seconds up. Do not stand all the way up but go up only 3/4 of the way and then pull yourself right back into your next squat. You can thank Kristin Holte for this! ?
C.
Five sets of:
30 seconds of Assault Bike or box jumps
30 seconds of Ring-Dips
30 seconds of Strict Pull-Ups
30 seconds of Assault Bike or box jumps
30 seconds of Push-Ups
30 seconds of Bent-Over Barbell Rows
Rest 3 minutes
Goal is to be as consistent as possible for all 5 sets.