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
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Conditioning (part 1)
14 min AMRAP:
• 10 Wall Balls 20/14#
• 10 calorie Row
• 12 Wall Balls 20/14#
• 12 calorie Row
• 14 Wall Balls 20/14#
• 14 calorie Row
Continue +2 pattern until time is up. Goal: complete the round of 22 reps/cals (224 total reps).
Conditioning (part 2)
30-20-10 reps for time:
• Deadlifts 135/95#
• AbMat Sit-ups
Then, 15-10-5 reps:
• Back Squat 135/95#
• Burpees bar-facing
Use one barbell from the ground for both movements. Goal: 12 min.
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