Workout of the day

Pull focus. Barbell and bodyweight. Steady, medium pace. Push and pull in balance.

The workout of the day consists of:

15 min AMRAP:

  • 10 Hang Power Cleans (60kg/135lb)
  • 15 Push-Ups
  • 20 Single DB Suitcase Carries (10 each arm, 22.5kg/50lb)

Scaling

Intermediate:

  • Hang Power Clean 40kg/85lb
  • DB Suitcase Carry 15kg/35lb Beginner:
  • 10 Double DB Hang Power Cleans (2 x 10kg/22lb or as able)
  • Knee Push-Ups
  • 10m Farmer Carry (2 x 8kg/18lb DB/KB or single heavy object each arm)

No equipment

  • 15 Air Squats
  • 15 Incline or knee push-ups
  • 20m suitcase carry with backpack or heavy household item

Warmup

  • 2 min cardio (row, bike, or jog)
  • Joint circles (shoulders, hips, wrists, ankles)
  • 15 Banded Glute Bridges
  • 15 Banded Pull-Aparts
  • 10 Banded Monster Walks each direction
  • 10 Shoulder Taps per side

Cooldown

  • Child’s pose (1 min)
  • Downward dog (1 min)
  • Pigeon pose (30 sec per side)
  • Thread-the-needle (30 sec per side)
  • Supine twist (30 sec per side)