Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.
Core
1 round:
• 10 Arch Rocks
• 20 GHD Sit-ups
• 30 Hollow Rocks
• 40 GHD Hip Extensions
• 30 Arch Rocks
• 20 GHD Sit-ups
• 10 Hollow Rocks
Conditioning
5 rounds for time:
• 21 Kettlebell Swings 53/35#
• 14 Knees-to-Elbows
• 7 Ring Dips