Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Conditioning (part 1)
“Double Jackie”
2 rounds for time:
• 1000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups
Goal: 16 min.
Rest 4 min between workouts.
Conditioning (part 2)
5 rounds for time:
• 15 Box Jump Overs 24/20#
• 15 Deadlifts BW
BW = bodyweight, meaning, the weight of the barbell equals your bodyweight. Goal: 10 min.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Child’s Pose