Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning (part 1)
5 rounds for max reps:
• 30 sec AbMat Sit-ups
• 30 sec Hang Power Clean 95/65#
• 30 sec Push Press 95/65#
• 30 sec Rest
Goal: 225.
Rest 5-10 min between workouts.
Conditioning (part 2)
40-30-20-10 reps for time:
• Toes-to-bar
• Dumbbell Snatch 50/35#
Goal: 12 min.