Warm-up
• 20 cal Air Bike
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.
Core
• Tabata Hollow Body Rock
Conditioning
5 rounds for time:
• 21 Kettlebell Swings 53/35#
• 14 Knees-to-Elbows
• 7 Ring Dips