Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Conditioning (part 1)
4 rounds for time:
• 15 Deadlifts *
• 15 Wall Balls 20/14#
Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#
Goal: 8 min.
Rest 4 min between workouts.
Conditioning (part 2)
For max reps:
• Tabata Row
• Tabata Push-ups
• Tabata Kettlebell Swings 53/35#
• Tabata Box Jump Overs 24/20”
1 minute rest between each Tabata. A Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. Score is the sum of all total reps completed.
Goal: 300 reps (avg. 75 reps / tabata).
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