Warm-up
• Tabata Air Bike
4 rounds:
• 4 Jumping Jacks
• 4 Pull-ups
• 4 Jumping Lunges
• 4 Push-ups
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
10-8-6-4-2 reps:
• Shoulder Press
• Deadlift
Increase weight each set.
Rest 1-2 min between sets.
Conditioning
4 rounds for time:
• 100 m KB Farmers Carry 53/35#
• 75 Double Unders
• 50 Air Squats
Goal: 12 min.
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose