HAPPY VALENTINE’S DAY
Warm-up
• Tabata Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Squat Hold
• 30 sec Box Shoulder Stretch
Core
21-15-9 reps:
• Lying Leg Raises
• GHD Hip Extensions
Conditioning (part 1)
4 rounds for time:
• 20 Pull-ups
• 10 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 7 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
18 min AMRAP:
• 2 Thrusters 115/75#
• 4 Toes-to-bar
• 23 Double Unders
Goal: 15 rounds.
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