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