Warm-up
• Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
Strength
Week 2: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 MedBall GHD Sit-ups 20/14#
Conditioning
For time:
• 30 Toe-to-bar
• 30 Front Squats 95/65#
• 20 Chest-to-bar Pull-ups
• 20 Thrusters 95/65#
• 10 Bar Muscle Ups
• 10 Clusters 95/65#
Cluster = squat clean thruster