Today’s Workout
Run/row/ride/skipping
(To increase heart rate)
5 Active Samson
5 Active Spidermans
5 Push-Up to Down dog (slow & controlled) into 20 calf cycles
Stick Mobility
Pass-overs
Pass-Arounds
Lat stretch
External Rotation
MOBILITY
1 minute – Calf Stretch
1 minute – Couch Stretch
1 minute – Lat Stretch
AMRAP 15:
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk (22.5’s/15’s)
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk (22.5’s/15’s)
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk (22.5’s/15’s)
…
Add (1) Dumbbell Power Clean and Jerk Per Round
5 Strict Pull-ups
10 Push-ups
15 Air Squats
# MODIFICATIONS
## STRICT PULL-UPS
* Reduce Reps
* Banded Strict Pull-ups
* Ring Rows
* Inverted Rows [Video]()
* Odd Object Rows (10) [Video]()
* Double Dumbbell Bent Over Rows (10) [Video]()
* Single Dumbbell Bent Over Rows (5 Each Side) [Video]()
* Barbell Bent Over Rows [Video]()
## PUSH-UPS
* Reduce Reps
* Elevate Hands (Box or Bench)
* Knee Push-ups
## DOUBLE DUMBBELL POWER CLEAN AND JERKS
* Single Dumbbell Power Clean and Jerks (Each Side) [Video]()
* Odd Object Clean and Jerks (3x Reps) [Video]()
* Barbell Clean and Jerks (155/105)