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
Strength
10 min E2MOM:
• 5 Clean & Jerks
Every 2 min for 10 min (5 rounds), perform 5 clean & jerks. Start light. Work up to finish heavy.
Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
Conditioning
10 min AMRAP:
• 3 Power Snatches 135/95#
• 100 Single Unders