5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
10 bare bar Bench Press
10 bare bar Squat Clean
5 sets of
5x Front Squat increase in weight each set
Run 1,000 meters (around the block)
5 rounds of:
20 Medicine Ball Clean 20# / 14#
Run 1,000 meters
10 minute stretches Hamstrings and Hip flexors
7 Minute Upper Body Stretch
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
5 Hollow Rocks
5 V Ups
808 4th Ave N