Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions
or 10 Plate Good Mornings
Conditioning (part 1)
For time:
• 100 Thrusters 75/55#
Each break, athlete must perform:
• 10 Bar-facing Burpees
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 100 Double Unders
• 25 Chest-to-bar Pull-ups
• 50 Push-ups
• 100 Double Unders
• 50 Push-ups
• 25 Chest-to-bar Pull-ups
• 100 Double Unders
Goal: 12 min.