Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold
3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges
Strength
Shoulder Press
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Deadlift
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Conditioning
4 rounds for time:
• 800 m Run
• 60 Double Unders
• 40 Air Squats
• 20 Dumbbell Bench Press 50/35#
Goal: 26-28 min. To complete at this goal, you’ll need to average 6 ½ – 7 min rounds.
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