Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning (part 1)
27-21-15-9 reps for time:
• Shoulder-to-Overhead *
• Pull-ups
*Round of 27: 75/55#
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#
Goal: 8 min; or go unbroken and shoot for sub 5 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 2 Hang Cleans 95/65#
• 2 Burpee Box Jumps 24/20”
• 4 Hang Cleans 95/65#
• 4 Burpee Box Jumps 24/20”
• 6 Hang Cleans 95/65#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.
The hang clean is a full squat. Goal: complete the round of 14.