Warm-up
2 rounds:
• 200 m Run
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
Core
3 rounds:
• 5 V Ups
• 10 Russian KB Swings 70/53#
Conditioning
“Fight Gone Bad!”
3 rounds for max reps:
• 1 min: Wall Balls 20/14#
• 1 min: Sumo Deadlift High Pull 75/55#
• 1 min: Box Jumps 20”
• 1 min: Push Presses 75/55#
• 1 min: Max Row (calories)
• 1 min: Rest
No rest in between movements. Score is total reps/calories. Tip: to prevent from writing scores down after each movement, keep one continuous count per round. Goal: 350.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog