Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels
Conditioning (part 1)
27-21-15-9 reps for time:
• Pull-ups
• Hang Power Clean & Jerk 75/55#
Any type of shoulder-to-overhead movement for the jerk. Goal: 9 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
8 min AMRAP:
• 8 Kettlebell Suitcase Deadlifts Right-arm 70/53#
• 8 Kettlebell Suitcase Deadlifts Left-arm 70/53#
• 8 Russian Kettlebell Swings 70/53#
• 8 Box Jumps 30/24”
Goal: 5 rounds.
Cool-down
• 300 m Row (easy)
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose