Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Conditioning (part 1)
7 min AMRAP:
• Dumbbell Devil Press 30/20# (2)
Goal: 60.
Rest 5-10 min between workouts.
Conditioning (part 2)
12 min AMRAP:
• 3 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#
Barbell starts from the ground.
Goal: complete 7 rounds.
Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped