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)
Complete 3 reps at the start of each minute for 10 minutes, rest 3-5 minutes between exercises. Use 50-65% of 1RM.
2. Hang Power Snatch
3. Front squat from a squat rack
4. Split Jerk from a squat rack but only 2 reps per minute
Complete as many rounds as possible in 7 minutes of 7 DB Thrusters, 7 Pullups, and 7 Lateral Jumps over the bar (over and back is 1).
Hips, lower back, shoulders, hamstrings & groins.