Let’s Get Funky

Warm Up/Mobility
Mobility/Muscle Activation
Banded 7’s (see Video above) perform 7 reps of each banded movement

* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

AMRAP 5 Min w/ Increasing Heart rate w each round

1 minute easy row (OR Jog)
6 Alternating Single Arm Dumbbell Power Cleans (each side) (light weight)
6 Single Dumbbell Push Presses (each side) (light weight)
6 Single Dumbbell Front Squats (each side) (light weight)

Extended Warm-up
1 set (at workout pace)

3 Double Dumbbell Power Cleans (at workout weight)
3 Double Dumbbell Push Press (at workout weight)
3 Double Dumbbell Front Squats (at workout weight)

Metcon (Time)
6 rounds
12 Double Dumbbell Power Cleans (50s/35s)
12 Double Dumbbell Push Press (50s/35s)
12 Double Dumbbell Front Squats (50s/35s)

-Rest 3:00-

6 rounds
6 Double Dumbbell Power Cleans (50s/35s)
6 Double Dumbbell Push Press (50s/35s)
6 Double Dumbbell Front Squats (50s/35s)

Time Cap 26 Min (includes 3:00 Rest)

IF you have time all the lifts today, then go for it!
IF you have to choose between what is listed, then start with the order provided and get as much done as you have time for!

A) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
B) Begin building up to starting weight in sets of 2-3

Back Squat (5×3)
@87% of 1 RM
Front Squat (3×3)
92% of 1 RM

2 sets, not for time:
12. Medball GHD sit ups
:45 Walking Plank
20 Russian Twist