30 Power Cleans, 225/155 lbs
60 Dumbbell Push Press, 55/35 lbs
90 Double Unders
60 Bar Facing Burpees
30 Box Jump Overs, 30/24 in
Goal: sub 20 mins
Both moving some heavy weight for higher reps as well as some gymnastics work today. The ladder is set up to have the lifting get out of the way and finish with the bodyweight work. Power cleans are on the heavy side and can take up a better part of 5 mins or so. This is a weight that you may be able to cycle but it’s likely that you doing singles is going to be a smarter approach to the workout. Push press should have you able to knock out sets of 10 or more even when fatigued. Double unders will go by quick in relationship to the other movements and the gymnastics work is going to be all about how much you want to keep moving. Truthfully not much reason to stop if you keep a steady pace here. Adjust loading and reps as needed in order to meet the goal time domain.
50 Banded Horizontal Press
50 Banded Squats
50 Banded Rows
25 L/25 R Banded Single Leg Hinges
Shoulder and lower body banded work to finish things off and this is going to be a bit of a pump session if you choose the right band tension. Ideally, we want you doing each movement in as little sets as possible and a good goal to shoot for would be 3 sets per every exercise. Keep each exercise in order and finish one before moving onto the next. This is all about time under tension!