Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• Tabata Air Bike
3 rounds:
• 10 Dumbbell Romanian Deadlift 20/15#
• 10 Dumbbell Thrusters 20/15#
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels
Conditioning
For time, partition reps how you like:
• 2,000 m Row
• 200 Thrusters 45/35#
Goal: 20 min.
Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose