Warm-up
• 20 cal Air Bike
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Conditioning (part 1)
5-10-15-15-10-5 reps for time:
• Hang Power Clean 95/65#
• Seated Dumbbell Press 35/20# (2)
Goal: 6 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 rounds for time:
• 400 m Row
• 20 Toes-to-bar
• 20 Push-ups
• 20 Overhead Squats 115/75#
Goal: 22 min.
Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped