Tue, Jan 17, 2023

Warm-up
For time:
• 100 Double Unders

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold

3 rounds:
• 10 Mountain Climbers
• 10 Air Squats

Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions

Conditioning (part 1)
6 rounds for time:
• 5 Chest-to-bar Pull-ups
• 10 Push-ups
• 15 Wall Balls 20/14#

Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
Every 3 min for 15 min:
• 20 Russian Kettlebell Swings 70/53#
• 30 AbMat Sit-ups
• Max Ski Erg OR Row (calories)

Goal: 90/70 cals.