Warm-up
• 300 m Row
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Conditioning (part 1)
3 rounds for max reps:
• 1 min Row calories
• 1 min Push Press 75/55#
• 1 min Row calories
• 1 min Deficit Push-ups
For deficit push-ups, men use two 45# bumper plates, women use two 25# bumper plates to place hands on. Option to sub Rower with SkiErg. Goal: 200.
Conditioning (part 2)
For time:
• 400 m Run
• 21 Pull-ups
• 21 Wall Balls 20/14#
• 400 m Run
• 15 Pull-ups
• 15 Wall Balls 20/14#
• 400 m Run
• 9 Pull-ups
• 9 Wall Balls 20/14#
• 400 m Run
Goal: 13 min.
Cool-down
3 rounds:
• 60 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 Upward Facing Dog
• 30 sec Child’s Pose