monday 4/14/25

Weightlifting

Barbell Complex – 5 sets

3 Power Cleans

2 Front Squats

1 Push Jerk

Build to heavy

Metcon

For Total Reps:
5 Minute Burpee Box Jumps (24″/20″)
5 Minute Bike Calories
4 Minute 10-Meter Shuttle Runs
4 Minute Bike Calories
3 Minute Single Dumbbell Box Step-up (20″)
3 Minute Bike Calories
2 Minute 10-Meter Double Dumbbell Farmers Carry
2 Minute Bike Calories
1 Minute Row Calories
1 Minute Bike Calories

Dumbbell: (50/35)