Warm-up
• 15 cal Ski Erg
• 15 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Strength
8 min E2MOM:
• 8-6-4-2 Shoulder Press
Rest 2 min
8 min E2MOM:
• 8-6-4-2 Deadlifts
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
Goal: 8-10 min. To achieve this, you’ll need to average 2:40 – 3:20 per round. If you’re unable to run, substitute the 400 m run with 500/400 m row, 25/20 cal air bike, or 25 burpees.
Cool-down
2 min:
• easy Air Bike
2 rounds:
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend
• 60 sec Lying Pectoral Stretch Right
• 60 sec Lying Pectoral Stretch Left