Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Squat Hold
• 20 sec Straddle Stretch
Strength
Clusters
• 3 sets of 3 reps, work up to 85% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Conditioning
3 rounds for max reps:
4 min:
• 15 Thrusters 95/65#
Then AMRAP:
• 10 Walking Lunges
• 10 Push-ups
• 10 AbMat Sit-ups
1 min:
• Rest
Each 4-minute round, perform the 15 thrusters one time and then in the remaining time perform as many rounds/reps as possible of the 10 lunges, 10 push-ups and 10 sit-ups.