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Description

core, stretch, row, shoulder press, squat, pushup, pull up, deadlift, clean and jerk with active rest breaks


Exercises

Set 1: 1 round
Transition
Transition
30 seconds

Set 2: 3 rounds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
45 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Worlds Greatest Stretch
Worlds Greatest Stretch
1 minute
Rest
Rest
15 seconds

Set 3: 1 round
Transition
Transition
1 minute

Set 4: 3 rounds
Suspended Rows
1 minute
Ring I Y T
Ring I Y T
45 seconds

Set 5: 3 rounds
Goblet Squat
Goblet Squat
1 minute
Rest
Rest
1 minute

Set 6: 3 rounds
Push-Ups
Push-Ups
45 seconds
Quad Stretches
Quad Stretches
1 minute

Set 7: 3 rounds
Cable Lat Pull Down
45 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Dumbells Deadlift
Dumbells Deadlift
1 minute
Calf Raise
Calf Raise
45 seconds

Set 9: 3 rounds
Dumbell single arm alternating clean
Dumbell single arm alternating clean
1 minute
Rest
Rest
45 seconds


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