Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Core
• Tabata Hollow Holds
Conditioning (part 1)
5 rounds for max reps:
3 min:
• 400 m Row
• Max Front Squats
1 min: Rest
Round 1: 135/85#
Round 2: 115/75#
Round 3: 95/65#
Round 4: 75/55#
Round 5: 45/35#
Barbell starts from the ground. Goal: 120 reps.
Rest 5-10 min between workouts.
Conditioning (part 2)
30-20-10 reps for time:
• Deadlifts 185/115#
• Toes-to-bar
• Double Dumbbell Push Press 35/25#
Goal: 10 min.