Warm-up
• 300 m Row
5 rounds:
• 10 Mountain Climbers
• 5 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Conditioning (part 1)
12 min AMRAP:
• 2 Pull-ups
• 2 Push-ups
• 4 Pull-ups
• 4 Push-ups
• 6 Pull-ups
• 6 Push-ups
… continue pattern until time is up. Goal: complete round of 16.
Rest 5-10 min between workouts.
Conditioning (part 2)
3 rounds for max reps:
3 min AMRAP:
• 10 Thrusters 75/55#
• 10 Bar Facing Burpees
1 min:
• Rest
Score is total reps completed. Goal: 120 reps (40/40/40).
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