Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. DB Complex. Complete 5 sets with 1 minute rest between each set. Each set is 9 deadlifts, 7 hang cleans, 5 push press, 7 front squats, and 9 bent row. The focus is to use a weight that you can maintain good form while moving quickly.
Complete rounds of 21 reps, 15 reps, and 9 reps of Pushups, Goblet Squats and Pullups as quickly as possible. The pushup is complete when your upper arm is parallel with the ground to a full lockout at the top. A goblet squat is performed by holding a dumbbell/kettlebell in your hands like a cup and squat below parallel and come to full hip extension at the top. Pullups start from your arms extended and finish with your chin above the bar. Kipping pullups are encouraged over butterfly or strict pullups.
Hip complex, chest, back, calves, achilles.