“Build-the-Base”
These are longer duration, mixed modality workouts that are designed to help you increase your raw conditioning.

AMRAP 40 mins:
3 Mins max rep Bike Calories
2 rounds of:
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks, 105/75 lbs

This is our longer duration workout for the week and it’s going to be all about maintaining a pace that is appropriate for you. In 3 minutes you will bike/row for calories. After the 3 minutes, complete 2 rounds of “D.T” that should be done at a light load for you. The pace on the bike or rower should be strong but allow for you to come off and get right to work on the barbell. Goal is steady and strong pace throughout. There are no set goal rounds or reps but rather focus on consistency!

Post Work
1x:
10 Cat Cow (slow)
1min Child’s Pose