Warm-up
2 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 7 Double KB Swings 35/26# (2)
• 7 Double KB Thrusters 35/26# (2)
Conditioning (part 1)
40-30-20-10 reps for time:
• Pull-ups
• Wall Balls 20/14#
Goal: < 9 min.
Rest 5 min between workouts.
Conditioning (part 2)
12 min AMRAP:
• 6 Power Clean & Jerk 135/95#
• 9 Toes-to-Bar
• 12 Row (calories)
Goal: complete 5 rounds.
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