Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
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)
10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar
Goal: 10 min.
Conditioning (part 2)
3 rounds for time:
• 30 Push-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#
Goal: 12 min.
Core
4 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
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