Part I – Warm-up
Farmer walk 20m followed by 10 shrugs
Overhead dumbells lunges 20m
Alternating leg and arm plank – 20 sec plank, 10 sec left arm up/right leg up, 10 sec right arm up/left leg up Repeat 3 times
Part II – Push-ups
5 x 5 Regular push-ups
5 x 5 Triceps push-ups (hands below shoulders)
5 x 5 Inclined push-ups
Part III – Work out of the day
One TheComplex = 1 power clean + 1 squat and press (thruster) + 1 push press + 1 bent row + 1 upright row
1 round = 7 x TheComplex
The bar or dumbells should never touch the ground until the round is over. Put the bar down during rest time.
Repeat 5 times, and 1-2 min rest between each round.