Warm-up
5-10-15 reps:
• PVC Passthroughs
• PVC Good Mornings
• Front-to-back Leg Swings /leg
• Side-to-side Leg Swings /leg
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers
Conditioning
15 min AMRAP:
• 5 Dumbbell Burpees 25/15#
• 10 Shuttle Runs
*Two dumbbells 25 lbs each for men and 15 lbs each for women.
One shuttle run rep = 25 ft out/25 ft back. Goal: 10 rounds.
Immediately after.
5 min:
• 1 rep max Thruster (from the floor)
Core
40-30-20-10 seconds/reps:
• Front Leaning Rest on Rings
• Lying Leg Raises
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left