Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Conditioning (part 1)
10 rounds for time:
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”
Goal: 14 min.
Rest 5 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 30 AbMat Sit-ups
• 13 Deadlifts 135/95#
• 30 Wall Balls 20/14#
Goal: 9 min.
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
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