Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
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
Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups
Conditioning (part 1)
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#
Goal: 250.
Rest 5-10 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 400 m Run
• 21 Push-ups
• 12 Pull-ups
Goal: 8 min.