Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Conditioning (part 1)
3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 2 min: Row (calories)
For one minute, complete as many thrusters as possible. Then, immediately after, for two minutes, row as many calories as possible. Repeat for a total of three rounds. Goal: 150 (50 thrusters + 100 calories).
Rest 5 min between workouts.
Conditioning (part 2)
Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”
Goal: 80 burpee box jumps (averaging 10 reps per round).
Cool-down
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