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
30-sec machine of choice
5 DB Deadlifts (lightweight – build across)
5 DB Hang Clean (lightweight – build across)
5 DB Shoulder to Overhead (lightweight – build across)
10 Sit Ups (focus on leg extension)
5 Deadbugs (each side)
**2. Workout Prep**
2 sets
4 Dumbbell Cleans (add weight to each set)
5 GHD’s (1st set: Parallel, 2nd set: full)
Pedal to the Metal
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (50s/35s)
Strict Sit Ups
Accessory
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
