Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec single unders
10 Heel to toes rocks
5 Single DB Hang Cleans (each side – lightweight)
5 Single DB Shoulder to Overhead (each side – lightweight)
3 Elbow to Floor stretch (each side)
**2. Workout Prep**
2 rounds
4 Alt. Dumbbell Hang Clean And Jerks (lightweight)
10 Double Unders
Rubbin is Racin’
For Time:
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders
Accessory
10 min
Rope Climb Practice
Or
1 rope climb every min for 10 minutes (focus on as few pulls as possible)
1 min calf smash (each side)
1 min calf stretch on wall (each side)
1 min child’s pose
Load the Pattern and Load the Fascial Lines
https://www.youtube.com/watch?v=_nKlgxn5FeY
Exposure is the game. Also sounds like “hole plugging.”
If you are as (annoyingly) competent as Diane Fu, add a little bit of load and keep that chest up.
