Warm-up
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Air Squats
Conditioning (part 1)
10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 30/20#
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 rounds for time:
• 5 Bar Muscle Ups
• 25 Kettlebell Swings 53/35#
• 25 Air Bike calories
Substitute 400 m Run or 500 m Row for 25 cal Air Bike. Substitute 5 Chest-to-bar Pull-ups + 5 Dips for 5 Bar Muscle Ups. Goal: 16 min.
Core
For time:
• 100 AbMat Situps
Goal: 3 min.
Cool-down
• 300 m Row (easy)
3 rounds:
• 10 PVC Good Mornings
• 5 Sit-up to Pike
• 5 Sit-up to Straddle
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose