Warm-up
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Week 4: 20-rep Squat Challenge
Back Squat
• 1 set: 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 30 Flutter Kicks
• 10 Bench Knee Raises
Conditioning
10 min AMRAP:
• 8 Dumbbell Power Snatch Right-arm 50/35#
• 16 Burpees
• 8 Dumbbell Power Snatch Left-arm 50/35#
• 32 Double Unders