Fri, Jan 6, 2023

Warm-up
• 300 m Row

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

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

Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions

Conditioning (part 1)
5 min AMRAP:
• 5 Power Snatches 95/65#
• 10 Overhead Squats 95/65#
• 15 Box Jump Overs 24/20”

Rest 2 min

5 min AMRAP:
• 5 Power Snatches 75/55#
• 10 Overhead Squats 75/55#
• 15 Box Jump Overs 24/20”

Goal: 150.

Rest 5-10 min between workouts.

Conditioning (part 2)
10 rounds for time:
• 10 Dumbbell Thrusters 30/20#
• 30 Double Unders

Goal: 13 min.