Warm-up
• 400 m Run
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning (part 1)
33-27-21-15-9 reps:
• Kettlebell Swings 53/35#
• Pull-ups
Goal:15 min.
Rest 5 min between workouts.
Conditioning (part 2)
8 min AMRAP:
• 6 Single Arm Dumbbell Shoulder-to-Overhead 50/35#
• 12 Single Dumbbell Box Step-ups 50/35# 20”
Alternating not required, switch arms/legs as preferred.
Goal: 8 rounds.
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose