Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Conditioning (part 1)
8 min AMRAP:
• 8 Dumbbell Thrusters 50/35#
• 8 Burpee Box Jump Overs 24/20”
Goal: complete 5 rounds.
Rest 5 min between workouts.
Conditioning (part 2)
4 rounds for max reps:
• 1 min Power Snatches 115/75#
• 1 min AbMat Sit-ups
• 1 min Deadlifts 115/75#
• 1 min Rest
Goal: 280 total reps. To achieve this, you must complete 70 reps per round which is about 23 reps per movement per round.
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