Warm-up
• 300 m Row
3 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks
Core
• Tabata MedBall Twists 20/14#
Conditioning (part 1)
40-30-20-10 reps for time:
• AbMat Sit-ups
• Hang Power Snatch *
Increase weight on the barbell each set: 45/35#, 75/55#, 95/65#, 115/75#
Goal: 13 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 2 Overhead Plate Lunges 45/35#
• 2 Box Jump Overs 24/20”
• 4 Overhead Plate Lunges 45/35#
• 4 Box Jump Overs 24/20”
• 6 Overhead Plate Lunges 45/35#
• 6 Box Jump Overs 24/20”
… continue pattern until time is up.
Goal: complete rounds of 16.