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
Front Squat
• 4 sets of 5 reps at 60% of 1RM
Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM
Core
3 rounds:
• 10 Plank Up-Downs
• 15 Leg Raises
• 20 Bicycle Crunches
Conditioning
16 min AMRAP:
• 2 Box Jumps 24/20”
• 2 Russian Kettlebell Swings 70/53#
• 2 Kettlebell Goblet Lunge 70/53#
• 4 Box Jumps 24/20”
• 4 Russian Kettlebell Swings 70/53#
• 4 Kettlebell Goblet Lunge 70/53#
• 6 Box Jumps 24/20”
• 6 Russian Kettlebell Swings 70/53#
• 6 Kettlebell Goblet Lunge 70/53#
… continue pattern until time is up. Goal: complete round of 18.