Tue, Sep 3, 2024

Warm-up
• 20 cal Row

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

Conditioning (part 1)
10 rounds for time:
• 3 Handstand Push-ups
• 6 Deadlifts 225/155#

Goal: 8 min.

Rest 4 min between workouts.

Conditioning (part 2)
12-9-6-3 reps for time:
Overhead Squats 135/95#
Bar Muscle-ups

Finish each round with:
• 200 m Run

Goal: 10 min.

Core
6 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Forearm Plank Hold
• 10 sec Rest

Cool-down
3 rounds:
• 30 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Child’s Pose