Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Squat Hold
• 20 sec Straddle Stretch
Strength
Clusters
• 3 sets of 3 reps, work up to 85% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Conditioning
“Nancy”
5 rounds for time:
• 400 m Run
• 15 Overhead Squats 95/65#