Warm-up
• 300 m Row
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Conditioning
“Three Wise Men”
“Jeremy Wise” 4 min AMRAP:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees
“Ben Wise” 4 min AMRAP:
• 10 Power Cleans 135/95#
• 20 Pull-ups
“Beau Wise” 4 min AMRAP:
• 15 Box Jump Overs 24/20”
• 30 Wall Balls 20/14#
Rest 2 min between each AMRAP. Score is total reps. Goal: 150 (40, 50, 60)
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