Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left
Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Rolling V-Ups
Conditioning (part 1)
21-15-9 reps for time:
• Wall Balls 20/14#
• Kettlebell Swings 53/35#
Start each round with:
• 400 m Run
Goal: 11 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
2 rounds for time:
• 1000/800 m Row
• 100 Double Unders
Every 2 min (starting at 2:00):
• 3 Power Clean & Jerks 135/95#
Note: 1000 meters per round for males and 800 meters per round for females. Roll-over meters count. Once the rower’s display shows 1000/800 meters, start double-unders. When the 2-min marks hit, stop what you’re doing and perform 3 C&Js. Score is total time to complete. Goal: 16 min.
Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose