Warm-up
Mobility, foam roll, power plate, or the buffer. .however you get it in , get it.
Work
200 m run ( To the 26 Bus Stop)
5 reps of power clean at 225/155 lb ( Beginners 185# / 105#)
15 reps of toes-to-bar
10 reps of push-up
400 m run ( Hodo Soy / back to Dogtown Athletic)
4 reps of power clean at 225/155 lb
15 reps of toes-to-bar
10 reps of push-up
600 m run ( 28th )
3 reps of power clean at 225/155 lb
15 reps of toes-to-bar
10 reps of push-up
800 m run (26th)
2 reps of power clean at 225/155 lb
15 reps of toes-to-bar
10 reps of push-up
Cool- Down
5-8 mins of low intensity movement..
- this is an especially long workout, so no strength portion today.. be prepared to come in and be fully mobilized and ready to start your monday off in style.
- Thirty Minute cut-off.
