Warm-up
• 400 m Run
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#
Core
• Tabata Banded Flutter Kicks
Conditioning
5 rounds for max calories:
2 min:
• 3 Bar Muscle Ups
• 15 Thrusters 95/65#
• Max Row (calories)
3 min:
• Rest
Goal: 100 calories.