Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 DB Clean and Jerks (Light weight – each side)
3 updowns
5 floor to elbow stretch (each side)
**2. Workout Prep**
2 sets
30 sec. Row (moderate pace)
4 Hang Dumbbell Clean and Jerks (alternate)
2 Burpee over Row
The Chain
10 rounds
14/12 Calorie Row
10 Alternating Hang Dumbbell Clean and Jerks (50/35)
8 Burpee over rower
Accessory
3 Sets
30 – 60 seconds Handstand Hold
10 Tempo Goblet Squats (Smooth and Controlled)
The Chain
7 rounds
14/12 Calorie Row
8 Alternating Hang Dumbbell Clean and Jerks
6 Burpee over rower
