30 Seconds Each of:
1. Air Squats
2. Jumping Lunges
3. Running in Place (Quick Feet)
4. Mountain Climbers
5. Squat Pulses (down to parallel, up to short of extension)
6. Side Lunges
7. Butt Kicks
8. Bridge Hold/Glute Squeeze (shoulders on floor, straighten and hold)
9. Tuck-Jumps (jump and pull knees to chest)
10. Wide Sumo Squats
*Go pretty hard. This should get your heart rate up.*
-then-
GET STRONG (10 Minute EMOM):
5-10 Strict Pull Ups
10 Pendlay Row (like a bent-over row, but back at 45 degrees)
Alternate movement each round (5 sets each)
Focus on quality movements over weight/reps
-then-
GET FIT (20 Minute Cap):
21-15-9
Power Snatch 95/65
Pullups
-Rest 4:00-
4-8-12
Chest-2-Bar Pullups
Power Snatch 135/95
*20 Minute Total cap including rest. Score is time including rest.
Warmup and workout total approximately 35 minutes.