Warm-up
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Jacks
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min to establish:
• 1RM Hang Clean
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
For time:
• 50 AirBike (calories)
• 50 Pull-ups
• 100 MedBall Squats 20/14#
• 50 Pull-ups
• 50 AirBike (calories)