Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
10 min EMOM:
• 1 Squat Snatch
Slightly increase weight to finish heavy.
Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Plank Hold
• 10 sec Rest
Conditioning
10 min AMRAP:
• 50 Double Unders
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Push-ups
• 10 Pull-ups