Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Conditioning (part 1)
5 rounds for time:
• 60 Double Unders
• 20 Toes-to-Bar
Goal: 12 min.
Rest 5 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#
Goal: 18 min.
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Core
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend