Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 3 Back Squats
5 min EMOM:
• 6 Dumbbell Step Ups 24/20”
For each EMOM, start light, 40% of 90% of your 1 rep max of each lift. Slightly increase weight each min. For step ups, 3 per leg each min.
Conditioning
For time:
• 50 Wall Balls 20/14#
• 50 Kettlebell Swings 53/35#
• 50 AbMat Sit-ups
• 50 Box Jump Overs 24/20”
• 50 AbMat Sit-ups
• 50 Kettlebell Swings 53/35#
• 50 Wall Balls 20/14#
Repeat from 01.14.17.