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)
30-20-10 reps for time:
• Overhead Squats 95/65#
• Toes-to-bar
Then immediately into,
15-10-5 reps:
• Power Snatches 95/65#
• Burpees bar-facing
Score is total time. Goal: 16 min.
Rest 5 min between workouts.
Conditioning (part 2)
For time:
• 160 Double Unders
Then, 6 rounds:
• 8 Deadlifts 225/155#
• 8 Strict Pull-ups
Then:
• 160 Double Unders
Goal: 15 min.
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped