Warm-up
• 300 m Row
2 rounds:
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#
Core
3 rounds:
• 20 sec Bird Dogs
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning (part 1)
5 rounds for time:
• 20 Mountain Climbers
• 15 Hang Power Clean 115/75#
• 10 Thrusters 115/75#
Mountain climbers are 10 reps per side each round. Goal: 11 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 rounds for max reps:
3 minutes:
• 500 m Row
• Max Push-ups
2 minutes:
• Rest
Goal: 150.