Warm-up
• 400 m Run
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
Conditioning (part 1)
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest
In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150 reps (avg. 30/round).
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 100 Back Squats 75/55#
• 80 AbMat Sit-ups
• 60 Push-ups
• 40 Shoulder-to-Overhead 75/55#
• 20 Burpee Lateral over Bar
Barbell starts from the ground. Goal: 12-14 min.
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