Warm-up
• 300 m Row
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning (part 1)
20 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower. Goal: 120.
Rest 5 min between workouts.
Conditioning (part 2)
6 rounds for time:
• 8 Thrusters 95/65#
• 8 Toes-to-Bar
Goal: 6 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