Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Conditioning (part 1)
10 rounds for time:
• 1 Bar Muscle Up
• 2 Chest-to-bar Pull-ups
• 3 Pull-ups
• 4 Bear Complex Reps 75/55#
1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press. Goal: 10-12 min.
Rest 2 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 3 Power Snatches 115/35#
• 30 Double Unders
Goal: 10 rounds.
Rest 4 min between workouts.
Conditioning (part 3)
For time, until 100 reps:
• Tabata Push-ups
Tabata is 20 seconds of work, 10 seconds of rest. Continue this until 100 push-ups. Score is time. Goal: sub 5 min.