Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
Conditioning
5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 115/75#
2 min Rest
5 min AMRAP:
• 10 Sumo Deadlift High Pull 115/75#
• 10 Burpees
2 min Rest
5 min AMRAP:
• 10 cal Row
• 10 Clean & Jerks 95/65#
2 min Rest
5 min AMRAP:
• 10 Sumo Deadlift High Pull 95/65#
• 10 Burpees
Goal: 200.
Cool-down
• 300 m Row (easy)
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose