Happy Monday! Inspiration for these movements taken from the Crossfit Hero workout “DT,” which is originally programmed as 5 rounds of 12 deadlifts, 9 hang power cleans, and 6 push-press at 105# barbell for women. 

I added some cardio to start - two sets of stairs for me - but you could do any type of cardio that you want (walk, bike, row, whatever you have available), then into the strength movements. 

Use whatever weight you have available for as many reps as possible in 15 minutes of work. I only have a single KB, so I alternated full rounds on one arm (double arm deadlift, single arm hang clean, and single arm strict press). 

If you are unfamiliar with the hang clean - you basically start from the top of your deadlift position (arm straight, slight hinge at hips, weight above knees) and then bring the weight to your shoulders. Use your hips and glutes on this - it should feel similar to a kettlebell swing, except that you are bringing the weight to your shoulder. 

Push-presses felt too light today for only 6 reps, so I switched to strict press. 

Mods: 

* Deadlift: decrease ROM - you don’t need to tap your weight to the floor - just move in the range that your belly comfortably allows! You can also modify your stance to sumo (wide) stance. Make sure that you are hinging from hips and engaging hamstrings - no pain into low back. 

* Hang cleans:  kettlebell swings are just fine if you’re uncomfortable or new to this movement. Standing hip extensions or bridges are also working the same muscle groups

* Press: If overhead movements are too uncomfortable, then switch to any shoulder exercise that feels good today - front or lateral raises, banded pull-aparts, rows, etc. 

As always, if you have questions, comments, or need help modifying anything to fit YOUR needs - reach out to me!