Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders
2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Conditioning (part 1)
10-8-6-4-2 reps for time:
• Chest-to-bar Pull-ups
• Deadlifts 225/155#
• Bar-Facing Burpees
Goal: 7 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
2 rounds for time:
• 1000/800 m Row
• 100 Double Unders
Every 2 min (starting at 2:00):
• 3 Power Clean & Jerks 135/95#
Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 3 C&Js. Score is total time to complete. Goal: 15 min.
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