Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Core
Tabata Russian Plate Twists 25/15#
Conditioning (part 1)
2 rounds for time:
• 40 cal Row
• 20 Toes-to-Bar
• 20 Dumbbell Power Snatch 50/35#
The dumbbell power snatch is with one dumbbell, alternating arms after each repetition. Goal: 9 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
40-30-20-10 reps for time:
• Russian Kettlebell Swings 70/53#
• Wall Balls 20/14#
Goal: 10 min.
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