Warm-up
3 rounds:
• 10 Crossover Toe Touches
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Deadlift
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Conditioning
For time:
• 50 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 40 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 30 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#
• 20 Air Bike (calories)
• 15 Overhead Squats 95/65#
Goal: sub 20 min.