Fri, Jan 5, 2024

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold

2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#

Conditioning (part 1)
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats

1 min: Rest

Goal: complete 30 rounds (540 reps).

Rest 5 min between workouts.

Conditioning (part 2)
For time:
• 25 Handstand Push-ups
• 50 Toes-to-bar
• 100 Russian Kettlebell Swings 53/35#
• 50 Toes-to-bar
• 25 Handstand Push-ups

Goal: 16 min.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Wed, Jan 3, 2024

Warm-up
2 rounds:
• 200 m Run
• 10 Mountain Climbers

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW

Weightlifting
Snatch
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Snatch Grip Pulls
• 3 sets: 3 reps at 75%, 85%, 95% of 1 RM of Snatch

10 min E2MOM:
• 3 Power Cleans
• 3 Push Jerks
Increase weight to finish heavy. Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Push Jerk.

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Jan 2, 2024

Warm-up
• 200 Single Unders

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Conditioning (part 1)
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest

In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150. To achieve this, you will need to average 30 wall balls per round.

Rest 5 min between workouts.

Conditioning (part 2)
16 min AMRAP:
• 8 Plate Overhead Lunges 25/15#
• 8 Burpees
• 8 Plate Overhead Lunges 25/15#
• 8 Chest-to-bar Pull-ups

Use a bumper plate for the overhead lunges. Each lunge is 1 rep, so to complete 8 reps perform 4 walking lunge steps per leg. Goal: complete 8 rounds.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Mon, Jan 1, 2024

HAPPY NEW YEAR!

Warm-up
• 20 cal Air Bike AFAP

3 rounds:
• 10 m Duck Walk
• 10 Jumping Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.

Back Squat
• 20 reps

Rest 1-2 min between sets.

Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.

Core
3 rounds:
• 10 Barbell Hip Thrusts 95/65#
• 10 GHD Hip Extensions

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Sat, Dec 30, 2023

Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
8 min E2MOM:
• 8-6-4-2 Shoulder Press

Rest 2 min

8 min E2MOM:
• 8-6-4-2 Deadlift

Increase weight each set.  Recommended percentages: 60-70-80-90% of 1RMs

Conditioning
30-20-10 reps for time:
• Front Squats 75/55#
• Burpees Lateral Over Bar
• Front Rack Walking Lunges 75/55#
• Push-ups
Sumo Deadlift High Pulls 75/55#
• AbMat Sit-ups
Shoulder-to-Overheads 75/55#
Finish each round with:
• 400 m Run

Goal: 25 min.

Core
20-15-10-5 reps:
Knees to Elbows
GHD Sit-ups

Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Corpse Pose

Fri, Dec 29, 2023

Warm-up
2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 7 Double KB Swings 35/26# (2)
• 7 Double KB Thrusters 35/26# (2)

Conditioning (part 1)
40-30-20-10 reps for time:
• Pull-ups
Wall Balls 20/14#

Goal: < 9 min.

Rest 5 min between workouts. 

Conditioning (part 2)
12 min AMRAP:
• 6 Power Clean & Jerk 135/95#
• 9 Toes-to-Bar
• 12 Row (calories)

Goal: complete 5 rounds.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Wed, Dec 27, 2023

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

Weightlifting
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Overhead Squat

Recommended percentages: 60-65-70-75-80-85% of 1RM Snatch

Cleans
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Clean & Jerks
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Dec 26, 2023

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#

Conditioning (part 1)
8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”

Goal: complete 5 rounds.

Rest 5 min between workouts.

Conditioning (part 2)
4 rounds for max reps:
• 1 min Power Snatches 115/75#
• 1 min AbMat Sit-ups
• 1 min Deadlifts 115/75#
• 1 min Rest

Goal: 280 total reps. To achieve this, you must complete 70 reps per round which is about 23 reps per movement per round.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Mon, Dec 25, 2023

MERRY CHRISTMAS!

Warm-up
• 200 Single Unders

2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

– OPTION 1 –

Strength
Week 18/18: 5/3/1
Bench Press
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Weighted Dips
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Rest 1-2 min between sets.

8 min E2MOM:
• 8-6-4-2 Back Squat

Increase weight each set.  Recommended percentages: 60-70-80-90% of 1RMs

– OR, OPTION 2 –

Conditioning
“12 Days of Christmas”

For time:
• 1 Thruster 115/75#
• 2 Hang Power Cleans 115/75#
• 3 Power Cleans 115/75#
• 4 Burpees Over Bar
• 5 AbMat Sit-ups
• 6 Russian Kettlebell Swings 70/53#
• 7 Air Squats
• 8 Pull-ups
• 9 Push-ups
• 10 Box Jump Overs 24/20”
• 11 Toes-to-bar
• 12 Jumping Lunges

Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.

Core
21-15-9 reps:
Lying Leg Raises
Good Mornings 75/55#

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Sat, Dec 23, 2023

Warm-up
• Tabata Air Bike

4 rounds:
• 4 Jumping Jacks
• 4 Pull-ups
• 4 Jumping Lunges
• 4 Push-ups

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
10-8-6-4-2 reps:
Shoulder Press
Deadlift

Increase weight each set.

Rest 1-2 min between sets.

Conditioning
4 rounds for time:

• 100 m KB Farmers Carry 53/35#
• 75 Double Unders
• 50 Air Squats

Goal: 12 min.

Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Fri, Dec 22, 2023

Warm-up
• 400 m Run

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Conditioning (part 1)
3 rounds for time:
• 300 m Row
• 15 Burpees Bar-facing
• 15 Deadlifts 225/155#
• 15 Push-ups

Goal: 12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
5 rounds for max reps:
2 min:

• 20 Thrusters 75/55#
• 10 Toes-to-bar
• Max Power Snatches 75/55#
2 min: Rest

Goal: 50.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Wed, Dec 20, 2023

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Weightlifting
Snatch
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM

Overhead Squat
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM 

Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Clean
• 2-2-2-1-1-1 Push Press

In the first three 90 seconds, perform 2 Hang Cleans followed by 2 Push Press. Rest in remaining time. In the last three 90 seconds, perform 1 of each. Start light. Work up to finish heavy.

Core
21-15-9 reps:
GHD Sit-ups
Evil Wheels

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Dec 19, 2023

Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#

3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Conditioning (part 1)
10 min AMRAP:
• 2 Kettlebell Swings 70/53#
• 2 Chest-to-Bar Pull-ups
• 4 Kettlebell Swings 70/53#
• 4 Chest-to-Bar Pull-ups
• 6 Kettlebell Swings 70/53#
• 6 Chest-to-Bar Pull-ups

Continue pattern until time is up. Goal: complete the round of 14.

Rest 4 min between workouts.

Conditioning (part 2)
4 rounds for time:
• 21 Wall Balls 20/14#
• 12 Dumbbell Power Snatch 50/35#

Perform 6 DB snatches per arm, per round, in any order/sequence. Goal: 5 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Mon, Dec 18, 2023

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Strength
Week 17/18: 5/3/1 EMOM
10 min E2MOM:

• 4 Bench Press
• 4 Strict Pull-ups

Every 2 min for 10 min (5 rounds), perform 4 reps of bench and 2 pull-ups. Start with ~55% of 1RM for bench press and increase by 5% each round to finish around ~75/80%.

10 min EMOM:
• 4 Back Squats
• 4 Push-ups
• 4 Air Squats

Recommended weight: 70% 1RM

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Sat, Dec 16, 2023

Warm-up
• 300 m Row

2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Shoulder Press
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Deadlift
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Rest 1-2 min between sets.

Conditioning
15 min AMRAP:
• 5 Toes-to-bar
• 5 Handstand Push-ups
• 5 Hang Squat Snatches 95/65#

Goal: complete 10 rounds.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Fri, Dec 15, 2023

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

Conditioning (part 1)
12-9-6-3 reps for time:
Overhead Squats 135/95#
Bar Muscle-ups

Finish each round with:
• 200 m Run

Barbell starts from the ground. Goal: 10-12 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
15-10-5 reps for time:

• Power Clean & Jerk 135/95#
Kettlebell Goblet Squat & Curl 53/35#

Finish each round with:
• 100 Double Unders

For each Kettlebell Goblet Squat & Curl rep perform a goblet squat holding 1 kettlebell with both hands, in the bottom position of the squat, perform 1 bicep curl by extending the kettlebell out and back in, then stand up. Goal: 10-12 min.

Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped

Wed, Dec 13, 2023

Warm-up
• 200 Single Unders

3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

Weightlifting
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Recommended percentages: 60-65-70-75-80% of 1RM Snatch

Hang Power Cleans
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Clean & Jerks
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#­

Cool-down
2 rounds:
• 10 PVC Around the World /side
• 10 PVC Passthroughs

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Tue, Dec 12, 2023

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning (part 1)
4 rounds for time:
• 15 Deadlifts *
• 15 Wall Balls 20/14#

Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#

Goal: 8 min.

Rest 4 min between workouts.

Conditioning (part 2)
For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Kettlebell Swings 53/35#
• Tabata Box Jump Overs 24/20”

1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed.

Goal: 300 reps (avg. 75 reps / tabata).

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose

Mon, Dec 11, 2023

Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories

2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups

Strength
Week 16/18: 5/3/1 EMOM

Bench Press
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

Weighted Dips
• 3 reps at 70%
• 3 reps at 80%
• 3 reps at 90% of 1RM

8-6-4-2 reps:
Front Squat
Back Squat

Setup 1 bar for both front and back squats. Perform front squats, rack then immediately perform back squats. Rest 2 min between sets.  Recommended percentages: 50-60-70-80% of 1RM Front Squat.

Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks

Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings

3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose

Sat, Dec 9, 2023

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold

Strength
For max rounds completed:
• Death by Hang Clean 115/75#

Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.

Rest 1-2 min between sets.

Conditioning
10 rounds for time:
• 200 m Row
• 10 Pull-ups
• 5 Ring Dips

Goal: 15 min.

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose