Joshua H. Reeves

Begin with a dynamic warm-up, including movements that activate the core, shoulders, and hips. For toes to bars, aim for a full range of motion, touching both feet to the bar. If this is too challenging, modify with knee raises or hanging leg raises. In alternating dumbbell snatches, maintain a strong core and stable shoulder throughout the movement. If 55/35 lbs is too heavy, reduce the weight to maintain proper form. For squat cleans, focus on a strong hip drive and quick elbows. Use a weight that allows for good form throughout the set. If 135/95 lbs is too heavy, reduce the weight to maintain proper technique and safety. This workout is a high-intensity test of endurance and strength. Pace yourself across the rounds, aiming to maintain a consistent effort throughout. Finish with a cooldown involving stretching, particularly focusing on the hips, shoulders, and back.