Warm-up
• 20 cal Air Bike
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
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
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
For time:
• 50 Double Unders
• 50 Kettlebell Swings 53/35#
• 50 Goblet Squats 53/35#
• 50 cal Row
• 50 Goblet Squats 53/35#
• 50 Kettlebell Swings 53/35#
• 50 Double Unders