Warm-up
• 300 m Row
2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Barbell Lunges
• 3 sets at 10 reps
Recommended percentages: 40-50-60% of 1RM Barbell Lunge. If you don’t know your 1RM, the average 1RM is around 180/115#. If using this average, the recommended weights would be 75/45, 90/60, 115/70#.
Core
6 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Forearm Plank Hold
• 10 sec Rest
Conditioning
15 min AMRAP:
• 5 Toes-to-bar
• 5 Handstand Push-ups
• 5 Hang Squat Snatches 95/65#
Goal: complete 10 rounds.