Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Supine Scorpions (face up)
• 10 Prone Scorpions (face down)
Core
6 rounds:
• 20 sec Hollow Body Hold
• 20 sec Rest
Conditioning (part 1)
10 min AMRAP:
• 15 Row (calories)
• 15 Wall Balls 20/14#
Goal: 5 rounds.
Rest 5-10 min between workouts.
Conditioning (part 2)
Every 3 min for 15 min:
• 10 Toes-to-Bar
• 20 Dumbbell Power Snatches 50/35#
• Max Double Unders
Score is total number of double unders. Goal: 350.