Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Core
• 20 Strict Toes-to-bar
Conditioning (part 1)
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#
Goal: 250 (100 cal, 150 wb).
Rest 5-10 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 30 Pull-ups
• 20 Deadlifts BW/70%BW
• 10 Handstand Push-ups
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 8-10 min.