Warm-up
• 300 m Row
2 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 Plank Hold
2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Conditioning (part 1)
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats
1 min: Rest
Goal: complete 30 rounds (540 reps).
Rest 5 min between workouts.
Conditioning (part 2)
For time:
• 25 Handstand Push-ups
• 50 Toes-to-bar
• 100 Russian Kettlebell Swings 53/35#
• 50 Toes-to-bar
• 25 Handstand Push-ups
Goal: 16 min.
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped