Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Conditioning (part 1)
For time:
• 500 m Row
Goal: < 2 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
“Jackie”
For time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups
Goal: 8 min.
Rest 5-10 min between workouts.
Conditioning (part 3)
“Triple Baseline”
3 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit Ups
• 20 Push Ups
• 10 Pull Ups
Goal: 16 min.