For completion as warm-up:
15m walk on toes
15m wall on heels
15m walking lunges
15m bear crawl
15m crab walk
5 inchworms
10 alternating toe-touches from plank
Every 2:00 for 16:00 (4 sets of each):
1st: 8-10 alternating barbell Romanian deadlifts, 3011
2nd: 8-10 alternating DB push presses – DBs in both hands @ shoulders, but only 1 goes overhead each rep
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For time:
21 push-ups or handstand push-ups
9 power cleans
15 push-ups or handstand push-ups
15 power cleans
9 push-ups or handstand push-ups
21 power cleans
*select loading and movement variations that will allow you to complete the work in 5-10 minutes… if you’re not sure, go with push-ups & 95/65 for the power cleans…
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5:00-10:00 coach-led mobility
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