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

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