Warm-up
• 300 m Row
2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#
Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
Conditioning (part 1)
4 rounds for max reps:
• 2 min: Burpee Box Jump Overs 24/20”
• 1 min: Overhead Plate Lunges 45/35#
For two minutes, complete as many burpee box jumps as possible. The next minute, complete as many overhead walking lunges with a plate. Repeat for a total of 4 rounds. Score is total reps completed. Goal: 150.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 20 Toes-to-bar
• 10 Squat Cleans 135/85#
• 20 Toes-to-bar
• 8 Squat Cleans 165/105#
• 20 Toes-to-bar
• 6 Squat Cleans 185/115#
• 20 Toes-to-bar
• 4 Squat Cleans 205/135#
• 20 Toes-to-bar
• 2 Squat Cleans 225/145#
Goal: 12-14 min.