Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
Conditioning (part 1)
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 20 AbMat Sit-ups
• Max Row (calories)
1 min:
• Rest
Goal: 75/60 cals.
Rest 5-10 min between workouts.
Conditioning (part 2)
18-15-12-9-6-3 reps:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 50/35#
Goal: 12 min.
Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#
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