Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Conditioning (part 1)
3 rounds for time:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees
Goal: 6 min.
Rest 2 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 10 Power Cleans 135/95#
• 20 Pull-ups
Goal: 8 min.
Rest 4 min between workouts.
Conditioning (part 3)
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Kettlebell Swings 70/53#
• 30 Wall Balls 20/14#
Goal: 10 min.
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