Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#
Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning (part 1)
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 75/55#
• 10 Lunges 75/55#
Goal: 12 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
9 min AMRAP:
• 15 Toes-to-Bar
• 5 Power Snatches 115/75#
Goal: 6 rounds.