Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters
Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 Weighted Sit-ups w/ Plate 25/15#
• 10 sec Hollow Body Hold
• 10 sec Superman Hold
Conditioning (part 1)
10 rounds for time:
• 30 Double Unders
• 3 Bar Muscle Ups
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 rounds for time:
• 5 Thrusters 115/85#
• 7 Deadlifts 115/85#
• 9 Toes-to-Bar
Goal: 12 min.