Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Hang Clean
• 3 sets of 3 reps, work up to 90% of 1RM
Push Press
• 3 sets of 3 reps, work up to 90% of 1RM
Conditioning
6 rounds for max reps/cals:
• 1 min: Forearm Plank Hold *
• 1 min: Max Overhead Lunges 45/25# plate
• 1 min: Max Assault AirBike (calories)
• 1 min: Rest
Each time you break the plank hold (ie. knee touches) perform 6 burpees during rest minute.