POWER
WORKOUT
6-8 Rounds. As little rest as possible between exercises, 1-2 minutes rest between rounds.
BARBELL COMPLEX:
- Power Clean x 5
- Push Press x 5
- Front Squat x 5
- Burpee Bent Over Row x 5
CORE FINISHER:
3-5 Rounds. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Foam Roller Spiderman Plank x 10 (each side)
- Foam Roller Shoulder Taps x 10 (each side)
- Foam Roller Plank Saws x 15
WARM UP
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge Complex – Front/Lateral/Back x 5 (each side)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
