Minimal Equipment Options Dumbbell Option Every 3:00 for 15:00 (5 sets) 10 Hang power cleans 5 Push press
Bodyweight Only Every 3:00 for 15:00 (5 sets 3 Kneeling jump ups 0:30-1:00 Handstand hold
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
5 Hang power cleans + 3 push press
Minimal Equipment Options
Dumbbell Option
Every 3:00 for 15:00 (5 sets)
10 Hang power cleans
5 Push press
Bodyweight Only
Every 3:00 for 15:00 (5 sets
3 Kneeling jump ups
0:30-1:00 Handstand hold
50 Burpees
50 No Push-up burpees