Warm-up
• 20 cal Air Bike
3 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 Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Conditioning (part 1)
10 rounds for max reps:
1 minute:
• 5 Squat Snatch 115/75#
• Max Double Unders
1 minute:
• Rest
Goal: 400. To achieve this, you will need to average 40 double unders per round.
Rest 5-10 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 500 m Row
• 20 Ring Dips
• 10 Power Cleans *
*Increase weight each round:
Round 1: 135/95#
Round 2: 155/105#
Round 3: 175/115#
Goal: 14 min.
Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose