Prehab
20 elbow curls
20 hanging scapular depressions
1 min downward dog
1 min static extension

Strength
Warm up for the power clean, then
Every 2 minutes, for 18 minutes (8 sets)
2 power cleans (try to choose a weight that you can do all eight sets at)

High-Intensity Interval Training
8 sets on the rower or assault bike
30 sec on, 1 min off
*record total calories