Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Conditioning (part 1)
10 min AMRAP:
• 20 Double Unders
• 2 Dumbbell Hang Cleans 25/15#
• 20 Double Unders
• 4 Dumbbell Hang Cleans 25/15#
• 20 Double Unders
• 6 Dumbbell Hang Cleans 25/15#
… continue pattern until time is up.
The dumbbell hang clean is with two (2) dumbbells and into a full squat.
Goal: round of 18.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 min AMRAP:
• 5 Toes to Bar
• 5 Power Snatches 115/75#
2 min Rest
4 min AMRAP:
• 10 Toes to Bar
• 10 Power Snatches 95/65#
2 min Rest
4 min AMRAP:
• 15 Toes to Bar
• 15 Power Snatches 75/55#
Goal: 120 reps.
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose