Warm-up
3 rounds:
• 10 m Bear Crawl
• 10 Mountain Climbers
• 10 m Duck Walk
• 10 sec Side Lunge Hold Right
• 10 sec Side Lunge Hold Left
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
Core
3 rounds:
• 10 Weighted Hanging Knee Raises 20/14#
• 10 GHD Hip Extensions
Conditioning
5 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups
Goal: 23 min (avg. 4:30/round).