Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Core
• Reverse Tabata Hollow Body Hold
A reverse tabata is 8 rounds of 10 sec of the hold, 20 sec of rest.
Conditioning (part 1)
10 rounds for time:
• 200 m Run
• 8 Overhead Squats 95/65#
Goal: 12 min.
Conditioning (part 2)
8 min AMRAP:
• 8 Dumbell Power Snatch 50/35# (right arm)
• 8 Pull-ups
• 8 Dumbell Power Snatch 50/35# (left arm)
• 8 Push-ups
Goal: 5 rounds.