Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 Lying Leg Raises
Conditioning (part 1)
10 rounds for time:
• 5 Wall Balls 20/14#
• 3 Handstand Push-ups
• 1 Power Cleans 185/115#
Goal: < 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 rounds for max reps:
• 2 min: Burpee Box Jump Overs 24/20”
• 1 min: Overhead Plate Lunges 45/35#
For two minutes, complete as many burpee box jumps as possible. The next minute, complete as many overhead walking lunges with a plate. Repeat for a total of 4 rounds. Score is total reps completed. Goal: 150.