Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning (part 1)
3 rounds for time:
• 10 Power Snatches 115/75#
• 10 Bar-Facing Burpees
• 10 Bar Muscle Ups
• 10 Burpees to Target (pull-up bar)
Goal: 15 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
30-20-10 reps for time:
• Jumping Lunges
• Squat Cleans 75/55#
• Dead Hang Hold (sec)
Each jumping lunge step counts as 1 rep. For each round of dead hang holds, accumulate the total number of seconds from the dead hang (bottom of pull-up) position. Goal: 8 min.