Warm-up
• 300 m Row
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Conditioning (part 1)
3 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Deadlifts 225/155#
Goal: 10 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
6 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Rest
Goal: break 200.
Cool-down
2 min:
• Walk on Treadmill or slow AirBike
2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog