Warm-up
• 400 m Run
2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Conditioning (part 1)
30-20-10 reps for time:
• Hand-release Push-ups
• Row (calories)
• Kettlebell Swings 70/53#
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 100 Thrusters 75/55#
Every minute, starting at 0:00, perform:
• 5 Toes-to-Bar
Goal: 10 min.
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
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