Warm-up
• Tabata Air Bike
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
10 min E2MOM:
• 3 Thrusters
Every 2 min, increase the weight to finish as heavy as possible.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
For time:
• 50 Wall Balls 20/14#
• 50 Kettlebell Swings 53/35#
• 50 AbMat Sit-ups
• 50 Box Jump Overs 24/20”
• 50 AbMat Sit-ups
• 50 Kettlebell Swings 53/35#
• 50 Wall Balls 20/14#