Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Conditioning (part 1)
10 min AMRAP:
• 1 Deadlift 125%BW/75%BW
• 1 Bench Press 75%BW/50%BW
• 2 Deadlift 125%BW/75%BW
• 2 Bench Press 75%BW/50%BW
• 3 Deadlift 125%BW/75%BW
• 3 Bench Press 75%BW/50%BW
… continue pattern until time is up.
Deadlift weight is 1.25 x bodyweight for men and 0.75 x bodyweight for women. Bench press is 0.75 x bodyweight for men and 0.5 x bodyweight for women. Goal: round 10.
Conditioning (part 2)
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest
In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 125 (25 per round).
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