Warm-up
• 300 m Row
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold
Conditioning (part 1)
10 rounds for time:
• 200 m Row
• 3 Clean & Jerks 135/95#
Goal: 15 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 25 Thrusters 75/55#
• 50 Knees-to-Elbow
• 75 Deadlifts 75/55#
• 50 Knees-to-Elbow
• 25 Thrusters 75/55#
Goal: 15 min.
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Cool-down
• 300 m Row (easy)
3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose