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
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#
Conditioning (part 1)
8 rounds for time:
• 200 m Run
• 12 Wall Balls 20/14#
• 6 Burpees
Goal: 18 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”
Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar. Goal: round of 10.
Cool-down
3 rounds:
• 30 sec Standing Forward Bend
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Trunk Rotations
• 30 sec Shoulder Extension Hands Clasped