Warm-up
• 400 m Run
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Conditioning (part 1)
3 rounds for time:
• 300 m Row
• 15 Burpees Bar-facing
• 15 Deadlifts 225/155#
• 15 Push-ups
Goal: 12 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
5 rounds for max reps:
2 min:
• 20 Thrusters 75/55#
• 10 Toes-to-bar
• Max Power Snatches 75/55#
2 min: Rest
Goal: 50.
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