Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Conditioning (part 1)
For time:
• 2000 m Row
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 225/155#
• Box Jumps 30/24”
Goal: 20 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
6 rounds for time:
• 50 Double Unders
• 10 Back Squats 165/105#
Squats are from the rack. Goal: 12 min.
Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped