Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Jumping Squats
Conditioning (part 1)
2 rounds for time:
• 500 m Row
• 40 AbMat Sit-ups
• 30 Med-Ball Cleans 20/14#
• 20 Pull-ups
• 10 Bench Press BW/70% BW
BW = bodyweight. Men load barbell to weigh their BW. Women load barbell to 70% of their BW. Goal: 14-15 min.
Rest 5 min between workouts.
Conditioning (part 2)
10-9-8-7-6-5-4-3-2-1 reps for time:
• Box Jumps 30/24”
• Wall Balls 25/20#
• Deadlifts 225/155#
Goal: sub 10 min.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
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