Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Conditioning (part 1)
For time:
• 50 Double Unders
• 25 Power Snatches 95/65#
• 25 Box Jump Overs 24/20”
• 100 Double Unders
• 25 Box Jump Overs 24/20”
• 25 Power Snatches 95/65#
• 50 Double Unders
Goal: 15 min.
Rest 5 min between workouts.
Conditioning (part 2)
12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#
Barbell starts from the ground. Goal: complete 5 rounds.
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend