Warm-up
2:00 Easy Bike
then…
2 rounds
Inchworm Walk + Scap Push-Up + Push-up x 5 reps of complex
Alternating Reverse Lunge with spider stretch x 10 reps (5 each side)
Alternating Lateral Lunge x 10 reps
Push-up Plank x 20 seconds
then…
Clean Progressions
Metcon
Metcon (Weight)
15 min to find max weight for complex:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
*Cannot rest at the ground. Must hang onto bar the entire time.
Metcon
Metcon (3 Rounds for time)
Each Round for time:
50/35 Cal Bike
Rest 1:00
30/22Cal Bike
Rest 1:00
10/7Cal Bike
**Reset your bike for every interval**
