ATHLETE 

A. 4 min alternating Tabata
Hollow Hold
Superman

B. 4 min alternating Tabata
Plank Up, switching arms
Elbow Plank

C. Teams of 3- Stadium Style*
4 rounds
15/12 Cal Assault Bike (10/8) (8/6)
20 Kettlebell Swings (53/35)(35/25)(30/20)
50 Double Unders 

*Each team member starts on a different exercise. Once you complete your reps take a knee, and once everyone has taken a knee the group rotates. Make sure you scale appropriately to keep the group moving!  Can also be done as Partner workout in a similar fashion.

BARBELL CLUB

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set