Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Core
4 rounds:
• 15 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning (part 1)
For time, partitioned any way:
• 100 Overhead Squats 75/55#
• 50 Bar Facing Burpees
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
20 min AMRAP:
• 300 m Row
• 20 Push-ups
• 10 Pull-ups
Goal: 7 rounds.