Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Conditioning (part 1)
For time:
• 25 Chest-to-Bar Pull-ups
• 50 Overhead Squats 115/75#
• 25 Chest-to-Bar Pull-ups
Goal: 5-7 min.
Conditioning (part 2)
6 rounds for max reps:
• 30 sec Toes-to-bar
• 10 sec Rest
• 30 sec Power Cleans 95/65#
• 10 sec Rest
• 30 sec Burpees bar-facing
• 10 sec Rest
Goal: 180 reps. To achieve this, average 30 reps per round (10 reps per movement for each 30 seconds).
Cool-down
3 rounds:
• 60 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 Upward Facing Dog
• 30 sec Child’s Pose