Warm-up
• 400 m Run
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Conditioning (part 1)
18-15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
• Chest-to-bar Pull-ups
Goal: 8 min.
Rest 5 min between workouts.
Conditioning (part 2)
5 rounds for max calories:
2 min:
• 10 Hang Power Snatch 95/65#
• 30 Double Unders
• Max Row (calories)
1 min:
• Rest
Goal: 100.
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