- Warm Up: 400m (1/4 mi) brisk walk/jog, 20 Pushups, 20 Sit-ups, 20 Squats
- Workout: Deadlift, Front Squats, Cleans (full squat)
Directions: 5 rounds, doing 3 of each movement. Use a weight bar or light dumbbells, a medicine ball.. Focus on technique and form rather than speed and weight. (Make this workout harder or easier.)
Scale Down: To make this workout easier, instead of a weight bar use a medicine ball or a broom and limit to 4 rounds.
Scale Up: To make this workout harder, do 5 rounds with a more challenging weight. Heavy enough to stretch you, but remember form is paramount.