Warm-up
• 300 m Row
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold
Conditioning (part 1)
10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#
Goal: 6-8 min.
Rest 5 min between workouts.
Conditioning (part 2)
For time:
• 50 Knees-to-Elbow
• 50 Goblet Squats 70/53#
• 100 Russian Kettlebell Swings 70/53#
• 50 Goblet Squats 70/53#
• 50 Knees-to-Elbow
Goal: Under 20 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