Warm-up
• 200 m Sprint
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
Conditioning (part 1)
8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar
Goal: 7 rounds.
Rest 4 min between workouts.
Conditioning (part 2)
5 rounds for max reps:
• 2 min: Row (calories)
• 1 min: Push Press 95/65#
Goal: 250 (125+125).
Rest 4 min between workouts.
Conditioning (part 3)
10-9-8-7-6-5-4-3-2-1 reps for time:
• Pull-ups
• Russian Kettlebell Swing 53/35#
• Kettlebell Goblet Squat 53/35#
Goal: 9 min.
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