Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Shoulder Press
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Deadlifts
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Conditioning
“Tommy Mac”
2 rounds for time:
• 12 Burpees
• 12 Thrusters 115/75#
• 12 Burpees
• 12 Power Snatches 115/75#
• 12 Burpees
• 12 Push Jerks 115/75#
• 12 Burpees
• 12 Hang Squat Cleans 115/75#
• 12 Burpees
• 12 Overhead Squats 115/75#
Goal: Under 20 min.
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