Warm-up
• 300 m Row
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Conditioning (part 1)
10 min AMRAP:
• 6 Burpees
• 6 Dumbbell Power Snatch 50/35#
Alternate arms on the dumbbell snatches. Goal: 12 rounds.
Conditioning (part 2)
For time:
• 8-6-4-2 Muscle Ups
• 8-6-4-2 Deadlifts 255/175#
• 80-60-40-20 Sit-ups
• 80-60-40-20 Air Squats
Perform 8 muscle ups then 8 deadlifts then 80 sit-ups then 80 air squats then 6 muscle ups and so on. If unable to perform muscle ups, substitute them with 8-6-4-2 chest-to-bar pull-ups + 8-6-4-2 dips. Goal: 17 min.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left