Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
3 rounds
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Conditioning (part 1)
5 rounds for time:
• 400 m Row
• 10 Overhead Squats 95/65#
Goal: 12 min.
Rest 2 min between workouts.
Conditioning (part 2)
30-20-10 for time:
• Dumbbell Hang Power Clean & Jerk 50/35#
• Chest-to-bar Pull-ups
The DB hang power C&Js are performed with one dumbbell. Alternate arms after each rep. A total of 30 reps will be completed the first round, which means 15 reps per arm. Goal: 10 min.
Rest 4 min between workouts.
Conditioning (part 3)
For time:
• 1,000 m Row
Goal: under 4 min.
Cool-down
3 rounds:
• 30 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 Child’s Pose