Kevin Prior

Begin with a dynamic warm-up, including exercises that activate the core, shoulders, and hips. For hang power cleans, focus on proper form and technique, keeping the bar close to the body and using the legs to generate power. If 115/75 lbs is too heavy, reduce the weight to maintain good form. In toes-to-bars, aim for a full range of motion, touching both feet to the bar. If these are too challenging, modify with knee raises or hanging leg raises. During the 400m run, maintain a steady pace and focus on breathing. If running is not an option, substitute with a 500m row or 25/20 calorie assault bike. This workout is designed to challenge both strength and cardiovascular endurance. Pace yourself throughout the rounds and focus on maintaining good form. Finish with a cooldown involving stretching, particularly focusing on the hamstrings, hip flexors, and shoulders.