Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#
Conditioning (part 1)
4 rounds for time:
• 50 Double Unders
• 25 Deadlifts 155/105#
• 25 AbMat Sit-ups w/ Plate 25/15#
Goal: 16 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 2 Devils Press 30/20#
• 2 Dumbbell Lunges 30/20#
• 4 Devils Press 30/20#
• 4 Dumbbell Lunges 30/20#
• 6 Devils Press 30/20#
• 6 Dumbbell Lunges 30/20#
… continue pattern until time.
For both Devils Press and Lunges, use 2 dumbbells each weighing 30# for men and 20# for women. Goal: round of 14.