Tue, Dec 20, 2022

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.