Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#
Conditioning (part 1)
12-9-6-3 reps for time:
• Overhead Squats 135/95#
• Bar Muscle-ups
Finish each round with:
• 200 m Run
Barbell starts from the ground. Goal: 10-12 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
15-10-5 reps for time:
• Power Clean & Jerk 135/95#
• Kettlebell Goblet Squat & Curl 53/35#
Finish each round with:
• 100 Double Unders
For each Kettlebell Goblet Squat & Curl rep perform a goblet squat holding 1 kettlebell with both hands, in the bottom position of the squat, perform 1 bicep curl by extending the kettlebell out and back in, then stand up. Goal: 10-12 min.
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