Warm-up
• 200 Single-unders
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Conditioning (part 1)
30-20-10 reps for time:
• Thrusters 75/55#
• Toes-to-bar
Goal: 6 min.
Rest 5 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Kettlebell Swings 53/35#
• 20 Double Unders
Goal: 5 rounds.
Rest 5 min between workouts.
Conditioning (part 3)
5 rounds for time:
• 10 Burpees
• 10 Box Jump Overs 24/20”
Goal: 6 min.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose