Warm-up
• 400 m Run
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Conditioning (part 1)
21-15-9 reps for time:
• Clusters 95/65#
• Chest-to-bar Pull-ups
Goal: 11 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
2 rounds for time:
• 25 Front Squats 135/95#
• 250 m Row
• 25 Burpees over Rower
• 250 m Row
Squats are from the rack. Goal: 15 min.
Cool-down
• 300 m Row (easy)
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
2 rounds:
• 30 sec Cat-Cow Stretch
• 30 sec Child’s Pose
• 30 sec Downward Facing Dog
• 30 sec Reclining Butterfly Pose