Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 Band Triceps Pushdowns
• 10 Ring Rows
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Conditioning (part 1)
5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 1 Deadlift 225/155#
• 1 Wall Ball 25/20#
• 2 Deadlifts 225/155#
• 2 Wall Balls 25/20#
• 3 Deadlifts 225/155#
• 3 Wall Balls 25/20#
…
Continue pattern until time is up. Goal: 10.
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped