Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
Strength
Week 2: 20-rep Squat Challenge
Back Squat
• 1 set: 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
4 rounds for max reps:
• 4 min: 200 m Run + max “Cindy”
• 1 min: Rest
In 4 min, run 200 meters then in the remaining time complete as many reps as possible of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats