With a constantly running clock, complete max reps of:5 Minutes: Max Calorie Row 4 Minutes: Squats Cleans (155#/135#) 3 Minutes: Handstand Pushups 2 Minutes: Box Jumps (24"/20") 1 Minute: Kettlebell Swings (70#/53#)
There is no rest between stations, move immediately to the next movement.
Coaches Notes: Desk jockey edition of coaches notes today. We have a lot of athletes who spend the majority of their life sitting. Here are two things I used to do all the time that really messed me up that you should avoid at all costs.
1. Crossing a leg over your opposite knee. To this day I still notice myself wanting to raise my right foot on top of my left knee. I don't know when this habit began, perhaps as far back as grade school. This unfortunate habit has caused me to have numerous hip issues. Externally rotating one hip all the time can manifest in a lot of annoying issues. You should sit with both feet equal distance out from the hips.
2. Desk set up. I used to have my monitor and keyboard at an angle on the desk for the longest time. This caused me to constantly lean and turn my head to one side. I don't know why I did this, but I know I am not the only one. You should always set your keyboard and monitor up directly in front of you. Sit with good posture with shoulders back and down. The monitor should be eye level when the head is in neutral position (you don't want to be looking up or down).