Warm-up

3 Rounds:

10 Single DB Curl to Press

10 Hollow Rocks

Strength

15-minute time block:

50 Barbell Curls

100 Flutter Kicks

50 Single DB Overhead Tricep Extensions

100 Scissor Kicks

MetCon:

For Time:

30 Hang Power Cleans

*20 Lateral Bar Hops every time you break

Pace: Aggressive: 3:00-4:00

*goal is 2-3 sets for the hang power cleans

Beginner: 75/55, line hops

Intermediate: 115/75, line hops

Advanced: 135/95

Sport: 155/105