Take 15m to PVC/Roll and get your body warmed up. 7:15 the workout(s) start.

PVC/Foam Roll

Self Guided Warm Up IDEAS :

400m Run/500m Row/500m Ski/1000m Bike

21-15-9 of KBS/Ab Mat

4-Way Monster Walk w/ Air Squats

Ankle/Hip/Knee/Shoulder Mobility

 

Workout 1:

2-Position Clean – 8×2 (Deck Clean + Hang Clean = 1 rep)*

*add weight each set, keep it light and manageable, focus on technique

Clean Pulls – 3×3

Sup. Grip Bent over row – 3×8*

Green Band Good Mornings – 3×10*

*superset these

Conditioning:

10m Bike Ride or Ski Erg

Workout 2:

10 Rounds For Time:

200m Run

21 KBS

15 Air Squats

5 Deck Rolls