Kang Kong

5

-

7

minutes

2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.

Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets

🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.

Kang Kong

5

-

7

minutes

Pairs best with squatting, pulling, and pushing movements.

Instructions and video demos are available for members only.

🔓 Unlock this Warm-up for Free

Instructions and video demos are available for members only.

Kang Kong

Movements

Kang Squats
Kang Squats

Squat Movements

Clean and Presses
Clean and Presses

Two for one movement

As Seen In

2022-09-06 Happy Birthday Gabe (and Beyonce) by Coach Janet
Happy Birthday Gabe (and Beyonce)
September 6, 2022

Happy Birthday, Gabriel (aka Janet's Husband, aka Janet's baby dadddy)!

2022-08-04 With All the Force of a Great Typhoon by Coach Cheryl
With All the Force of a Great Typhoon
August 4, 2022

Sprints AND Hang Squat Cleans?! Helllllo 🍑!

2022-07-04 The Death Star by Coach Janet
The Death Star
July 4, 2022

Your goal is to complete the 2 rounds as fast as possible so that you can have time leftover for Snatches.

2022-05-25 Cluster F! by Coach Janet
Cluster F!
May 25, 2022

This workout is meant to feel uncomfortable, so if you feel like it's hard, you're doing it right!