Warm Up
10 min AMRAP
100 m Row
10 yd walk on toes
10 yd walk on heels
100 m Jog
10 jumping squats
10 power cleans (empty bar)
10 min AMRAP
100 m Row
10 yd walk on toes
10 yd walk on heels
100 m Jog
10 jumping squats
10 power cleans (empty bar)
– into workout prep –
2 rounds
100m Row
50m Run
5 Power Cleans (70% of workout weight)
– rest 30 secs between rounds –
Pegasus
5 sets
New set every 5:00 min
20/15 Calorie Row
200m Run
10 Power Cleans (135/95)
Accessory
Accumulate 3 Mins of Active Hang
Accumulate 3 Mins of Active Handstand Hold
*rest as needed*
*3 min hold on any movement does not have to be completed before moving to the next movement. Break up as needed*
Pegasus
5 sets
New set every 5:00 min
20/15 Calorie Row
200m Run
10 Power Cleans (Sub Sumo Deadlift High Pull)
