Warm-up
• 150 m Row
• 150 m Ski Erg
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Conditioning (part 1)
40-30-20-10 reps for time:
• Russian Kettlebell Swings 53/35#
• Kettlebell Goblet Lunge 53/35#
• Run 400-300-200-100 m
Goal: 16 min.
Rest 5 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 20 Wall Balls 20/14#
• 20 calorie Row
• 30 Wall Balls 20/14#
• 30 calorie Row
Continue pattern until time is up. Goal: round of 30.
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups
Core
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend