10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
3 x 6 goblet squat
Then:
Work up to heavy(ish) Clean – can be with BB or KBs
Then:
5x Cleans (heavy if appropriate)
5x Step Ups each leg – hold KB at chest
x 5 Rounds, rest 60sec between rounds
Then:
10x Halo or Bulgarian Bag Swing (each direction)
5x Push Press (heavy-ish)
x 5 rounds, rest 30-60sec between rounds
Then:
1 Burpee plus 6x Bear Crawl (total arm movements)
See how many rounds you can do in 3 minutes 🙂 😉
Then –
Cool Down plus mobility work