Warm-up
• 200 m Run
• 200 m Run Backwards
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 min EMOM:
• 1 Squat Clean
• 1 Bench Press
Setup two bars. Increase weight to finish heavy.
Conditioning
For time:
30-20-10 reps:
• Double Unders
• Dumbbell Thrusters 35/25#
Then, 40-30-20-10 reps:
• Double Unders
• Dumbbell Lunges 35/25#
Then, “Annie”, 50-40-30-20-10 reps:
• Double Unders
• AbMat Situps
Use two dumbbells for thrusters and lunges, each weighing 35 lbs for males and 25 lbs for females. Score is total time to complete all three.