"Barney Fife" | Bike + Power Cleans + Burpee Box Get Overs

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*1. Movement Prep/Activation and Increasing Heart Rate*
Hip Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
into
6 min AMRAP
30 sec. bike (easy pace)
3 Up-downs
3 Box Step-ups (each side)
3 Power Cleans (empty bar - build across sets)
*2. Workout Prep*
1 set
30 sec. Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over
Barney Fife
50/40 Calorie Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
into
40/32 Calorie Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
into
30/24 Calorie Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
Home Gym
500m Run
5 Rounds
10 Burpees
15 Jumping Air Squats
into
400m Run
4 Rounds
10 Burpees
15 Jumping Air Squats
into
300m Run
3 Rounds
10 Burpees
15 Jumping Air Squats
Mobility
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)”