Warm-up
• 20 cal Air Bike2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Conditioning (part 1)
8 rounds for time:
• 12/10 AirBike calories
• 10 Toes to BarGoal: 13 min.
Rest 5 min between workouts.
Conditioning (part 2)
10 min Alternating EMOM:
• Even Min: 200 m Sprint
• Odd Min: Max Wall Balls 20/14#Start by sprinting 200 meters, rest in the remaining time. At 1:00 perform as many wall balls within the minute. Repeat until 10:00. Score is total number of wall balls. Goal: 125.
Cool-down
2 min:
• Walk on Treadmill or slow AirBike2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog