Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Conditioning (part 1)
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#
Goal: 9 min.
Rest 4 min between workouts.
Conditioning (part 2)
For time:
• 80 Pull-ups
Each time you drop from the bar, perform:
• 8 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 10 min.
Cool-down
3 rounds:
• 30 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Child’s Pose