Warm-Up:
Ankle Dorsiflexion x 90 seconds per side Couch Stretch x 90 seconds per side Bear Crawl x 25 m dopředu + 25 m dozadu Single-Leg Jumps (your choice of type) x 10 per leg
Floor press:
6 Rounds of 10-15 Reps
Start at 80% of your BW and increase every new round
Workout:
Three rounds for time of: 800 Meter Run 20 Dumbbell Squat Clean Thrusters (20-25Kg/10-17,5Kg) 20 Toes to Bar
Postworkout:
3 Rounds of
Reverse plank for 60s
10 Good mornings (30Kg barbell/barbell)