Warm-up
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 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)
10 rounds for time:
• 10 Thrusters 75/55#
• 30 Double Unders
Goal: 13 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
14 min AMRAP:
• 14 cal Row
• 14 Kettlebell Snatch 53/35#
• 14 Chest-to-bar Pull-ups
Alternate arms as desired for the KB Snatches. Goal: complete 4 rounds. To achieve this, you’ll need to complete each round in under 3 min 30 sec.
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose