Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Arch Body Rock
• 10 sec Rest
Conditioning
30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max Row calories
In the first minute, perform 10 wall ball shots and rest in the remaining time. Then, in the next minute, row as many calories as possible. Continue this until time is up. Score is total number of calories rowed. Goal: 250/225 calories.
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