Warm-up
• 300 m Row
2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Conditioning (part 1)
2 rounds for time:
• 25 Dumbbell Power Cleans 50/35#
• 25 Box Jump Overs 24/20”
Goal: 8 min.
Rest 5 min between workouts.
Conditioning (part 2)
21-15-9 reps for time:
• Thrusters 95/65#
• Burpee Pull-ups
Goal: 9 min.
Core
4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 GHD Sit-ups
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