• Warm Up

    Referencing the video at the top of the page complete the following warm-up exercises

    10 Deep Lunge To Knee Drive
    10 Press To Cobra

  • Strength Workout

    Strength Set

    5 x 5 Deadlift
    • Increase weight across each set as appropriate.
    • Lift every 2:00

  • Main Workout

    3 Sets

    8 Reverse Lunge Step (with DB’s if possible) (4 each leg)
    Rest 0:30
    8 Pull-ups (be able to get done in no more than 2 sets)
    Rest 0:30
    8 Hang Power Cleans
    Rest 2:00


    • Choose a weight that challenges you but allows you to be consistent across all sets.
    • Should always be 8 reps in a row for both Lunges and Cleans.

  • Core Workout

    Accumulate 1:00 in L-Sit


    • Choose an option that allows you to be up for at least 10 seconds at a time.

  • Mobility

    Trap Massage with Lacrosse Ball (3-4 min)

Movement Demo/Explanation