Warm-up
• Tabata Row (calories)
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Overhead Squat
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
3 rounds:
In 4 min, complete 2 rounds:
• 10 Kettlebell Deadlifts 70/53#
• 15 Box Jumps 24/20”
Then:
• Max AirBike calories
2 min Rest
Within 4 minutes, complete 2 rounds of 10 dual Kettlebell Deadlifts and 15 Box Jumps, then in the remaining time, complete as many AirBike calories as possible. Rest 2 minutes. Repeat 2 more times for a total of 3 rounds. Score is total AirBike calories.