Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 Lying Leg Raises
Conditioning (part 1)
10 rounds for time:
• 3 Bar Muscle Ups
• 5 Overhead Squats 95/65#
Goal: 6-8 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
6 rounds for max reps:
• 30 sec Kettlebell Goblet Lunge 53/35#
• 30 sec Russian Kettlebell Swing 53/35#
• 30 sec Box Jump Overs 24/20”
• 30 sec Rest
Goal: 180.