Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
Conditioning (part 1)
21-15-9 reps for time:
• Dumbbell Burpees 50/35#
• Push Press 95/65#
Goal: 6-8 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
12 min AMRAP:
• 12 Box Jump Overs 24/20”
• 12 Wall Balls 20/14#
• 12 Toes-to-bar
Goal: 6 rounds.