Warm-up
• 200 Single Unders
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
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 Good Mornings 45/35#
• 10 Snatch Balance 45/35#
Conditioning (part 1)
1-2-3-4-5-6-7-8-9-10 reps for time:
• Deadlift 225/155#
• Box Jump 30/24”
While completing the above, every minute on the minute, starting at 0:00, perform:
• 10 Double Unders
Goal: 10 min.
Rest 5 min between workouts.
Conditioning (part 2)
20 min AMRAP:
• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
• 20 calorie Row
Goal: complete 6 rounds.
Cool-down
2 min:
• Walk on Treadmill or slow AirBike
2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog