Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Duck Walk
• 10 Mountain Climbers
Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks
Conditioning
5 min AMRAP (0:00-5:00):
• 10 Deadlifts 115/75#
• 10 Bar Facing Burpees
1 min Rest (5:00-6:00)
4 min AMRAP (6:00-10:00):
• 8 Deadlifts 135/95#
• 8 Bar Facing Burpees
1 min Rest (10:00-11:00)
3 min AMRAP (11:00-14:00):
• 6 Deadlifts 185/135#
• 6 Bar Facing Burpees
1 min Rest (14:00-15:00)
2 min AMRAP (15:00-17:00):
• 4 Deadlifts 225/155#
• 4 Bar Facing Burpees
1 min Rest (17:00-18:00)
1 min AMRAP (18:00-19:00):
• 2 Deadlifts 275/185#
• 2 Bar Facing Burpees
Goal: 220 reps.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog