Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Start light then work up to as heavy as possible.
Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
10 rounds for time:
• 3 Handstand Push-ups
• 6 Power Cleans 135/95#
• 9 Box Jump Overs 24/20”