Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
100 unbroken flutter kicks
60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down and lower straight legs to the floor)
20 hollow rocks
10 plank pushups position and lower slowly w/ 1 leg off the elevated off the ground (3 second count- alternate leg off ground each rep left & right)