Warm-up
• Tabata Air Bike
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Thrusters
Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.
Conditioning
9 min AMRAP:
• 3 Wall Balls 20/14#
• 3 Chest-to-Bar Pull-ups
• 6 Wall Balls 20/14#
• 6 Chest-to-Bar Pull-ups
• 9 Wall Balls 20/14#
• 9 Chest-to-Bar Pull-ups
… continue pattern until time.