Warm-up
2 rounds:
• 5 PVC Around the World CW
• 5 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Conditioning (part 1)
10 min AMRAP:
• 8 Dumbbell Snatch Right-arm 50/35#
• 8 Burpees over Dumbbell
• 8 Dumbbell Snatch Left-arm 50/35#
• 8 Burpees over Dumbbell
Goal: complete 5 rounds.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 5 Devil Presses 50/35#
Goal: 17 min.
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend