Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Push-ups
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Conditioning (part 1)
For time:
• 10 Muscle Ups
• 100 Push Press 75/55#
• 1,000 m Row
Goal: 10 min.
Rest 5 min between workouts.
Conditioning (part 2)
30-20-10 reps for time:
• Mountain Climbers (R+L=1)
• Hang Squat Snatch *
• Box Jumps *
Round of 30: 75/55#, 20/16”
Round of 20: 95/65#, 24/20”
Round of 10: 115/75#, 30/24”
Goal: 15 min.
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped