8-21-19 Conditioning

Warm up

3rounds of:

  • 10 KB swings
  • 8 ball slams
  • 8 banded shoulder presses each side

Then, start warming up for your power clean & press weight in the workout


5 rounds of:

  • 3 rope climbs or 5 seated to standing rope pulls
  • 6 power clean & press
  • 10 box jumps

Booty Bootcamp

3 rounds of:

  • 12 hip thrusters
  • 10 fire hydrants
  • 10 diagonal leg raises
  • 10 squat jumps *level up if you want with 10 barbell thrusters (front squat to overhead press)

Substitutions : if you don't have a rope for climbs or pulls to standing, you can substitute with 8 DB upright row & 20 banded standing rows

dumbbells can be used for the power clean & presses

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