Warm-up
• 20 cal Air-Bike
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 53/35#
Core
Tabata Slam Balls 30/20#
Conditioning (part 1)
10 rounds for time:
• 5 Thrusters 115/75#
• 30 Double Unders
• 1 minute Rest
Goal: 15 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
10 min AMRAP:
• 2 Power Snatches 75/55#
• 2 Chest-to-bar Pull-ups
• 4 Power Snatches 75/55#
• 4 Chest-to-bar Pull-ups
• 6 Power Snatches 75/55#
• 6 Chest-to-bar Pull-ups
… continue pattern until time is up. Goal: complete round of 12.