Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Conditioning (part 1)
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#
Goal: 8 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 1000 m Row
Then, 10-9-8-7-6-5-4-3-2-1 reps:
• Box Jump Overs 24/20”
• Deadlifts 225/155#
Goal: 15 min.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend