Fri, Oct 18, 2024

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