Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Core
Accumulate 2 min:
• L-sit
Conditioning (part 1)
30-20-10 reps for time:
• Chest-to-bar Pull-ups
• Deadlifts *
Round of 30: 135/95#
Round of 20: 185/135#
Round of 10: 225/155#
Goal: 8 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 100 Thrusters 75/55#
Every minute, starting at 0:00, perform:
• 5 Lateral Burpees over Bar
Goal: 12 min.