Warm-up
• 300 m Row
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 60 sec Goblet Squat Hold 70/53#
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Conditioning (part 1)
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups
Goal: 10 min.
Rest 4 min between workouts.
Conditioning (part 2)
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Burpees
Goal: 8-10 rounds.
Cool-down
3 rounds:
• 30 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 Child’s Pose