Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#
Strength
12 min E2MOM:
• 1 Deadlift
• 1 Shoulder Press
Setup up 2 barbells with 50% of each 1RM; perform 1 rep of each every 2 minutes; increase the weight to finish as heavy as possible.
Intervals
10 rounds for max calories:
• 30 sec Air Bike
• 30 sec Rest
Conditioning
“DG”
10 min AMRAP:
• 8 Toes-to-Bar
• 8 Dumbbell Thrusters 35/25#
• 12 Dumbbell Walking Lunges 35/25#