8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles, (forward/backward).
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward).
10/10 Wrist circles
*With an empty barbell:
5 Hinge and jump.
5 Hinge, jump and shrug.
5 Hinge, jump, shrug and receive in the front rack.
Build-up (~6:00)
3 Sets of
3 Hang power cleans
*Practice other movements needed during this time.
5 Hang power cleans, moderate to heavy
50ft/50ft Single arm kettlebell front rack walk
20 V-ups
30 Banded good mornings
With Moderately loaded dumbbells
5 Rounds NOT for time
10 Dumbbell hang power cleans
50ft/50ft Single arm kettlebell or dumbbell front rack walk
20 V-ups
30 Banded good mornings or prisoner good mornings with NO jump moving slow
Bag/Backpack
5 Rounds NOT for time
10 Bag cleans to shoulder
100ft Bag front rack walk
20 V-ups
20 Bag good mornings
Bodyweight Only
5 Rounds NOT for time
5 Rebounding depth jumps
0:30/0:30 Side plank
20 V-ups
30 Banded good mornings or prisoner good mornings with NO jump moving slow
Banded Good Mornings
*Move slow and controlled.
