Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#
Conditioning (part 1)
3 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#
Goal: 15 min.
Rest 5 min between workouts.
Conditioning (part 2)
9 min AMRAP:
• 3 Hang Power Cleans 155/105#
• 6 Push-ups
• 9 Deadlifts 155/105#
Goal: 9 rounds.
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