General Full Body x 2-3:00
400m Jog
Hip Series Stretching x :10-:15 holds per spot working from Lunge & Reach to Elbow 2 Instep
Hip Bridges x 20 Slow reps really trying to squeeze glutes
All 4s Rounding and Extension x 10
(Trying to get movement in all pieces of your spine)
Floor Lat Stretch & Chest x 5ea
Push Up Hand Walk x 5
Squat Stretch + Rotation & Reach x :30-1:00
Burpee Max Effort Jumps x 2

Back Squat
4-3-2-1 @ 85% 1RM
* Try to do unbroken sets as long as you can do so safely but this isnt a requirement, if things get dicey then rack the barbell whenever needed

Warm ups:
50 x5, 65 x 3, 75 x 2, 80 x 2

Use whatever loading you have and use slower tempos to make things harder for the original reps of 5-4-3-2-1 or do 10-8-6-4-2 if needed

:30 Hanging L-Sit Hold (:45 if bent knee)
15/20 Hand Release Push Ups
10 Power Cleans @ 55-60% (105/155 cap)
* 15 minute AMRAP

Use box on Push ups if needed and try to get a straighter leg L-Sit Hold throughout, if possible…

Try a seated L-Sit Hold or Hollow Hold for 1:00 as a sub and use DBs for Cleans or find a good place to jump in for 10 reps with no weights ..

Justin VanBeek

Written by: Justin VanBeek

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