Warm-up
• 200 m Run
• 200 m Run Backwards
3 rounds:
• 10 m Walking Lunges
• 10 Wallballs 20/14#
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 min EMOM:
• 1 Squat Clean
• 1 Bench Press
Setup two bars. Increase weight to finish heavy.
Conditioning
“Amanda”
9-7-5 reps for time:
• Ring Muscle Ups
• Squat Snatch 135/95#
Rest 2 min
“Grace”
30 reps for time:
• Clean & Jerks 135/95#
Rest 2 min
“Annie”
50-40-30-20-10 reps for time:
• Double Unders
• AbMat Situps
Score is total time to complete all three girls (including rest).