Warm-up
• 400 m Run
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
Conditioning (part 1)
9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Hand-Release Push-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Hand-Release Push-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Hand-Release Push-ups
… continue +3 rep pattern until time. Goal: round of 18.
Rest 5 min between workouts.
Conditioning (part 2)
5 rounds for time:
• 15 Deadlifts 115/75#
• 10 Toes-to-bar
• 5 Strict Pull-ups
Goal: 9 min.
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Hold from Bar
• 10 sec Rest
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