Warm-up
• 300 m Row
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Conditioning (part 1)
12 min AMRAP:
• 10 Dumbbell Power Snatch 50/35#
• 10 Dumbbell Overhead Squat 50/35#
• 40 Double Unders
Use one dumbbell for both movements. Alternate arms as desired. Goal: 6-7 rounds.
Rest 5 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 9 AbMat Sit-ups
• 9 Power Cleans 115/75#
• 9 Chest-to-Bar Pull-ups
• 9 Power Cleans 115/75#
Goal: 6-9 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