Warm-up
• 300 m Row
3 rounds:
• 10 Dumbbell Thrusters 20/10#
• 10 m Walking Lunges
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Bird Dogs
• 10 sec Rest
Conditioning (part 1)
7 min AMRAP:
• Max Burpees
At the top of each rep contact a target that is 6 inches above your reach. Goal: 100+.
Rest 5-10 min between workouts.
Conditioning (part 2)
20 min AMRAP:
• 5 Deadlifts BW/70%BW
• 10 Toes-to-bar
• 100 Single Unders
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 11 rounds.