Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning (part 1)
6 rounds for time:
• 5 Power Snatch 115/75#
• 50 Double Unders
Goal: 12 min.
Rest 5-10 min between workouts.
Conditioning (part 2)
4 rounds for time:
• 200 m Row
• 20 Air Squats
• 20 AbMat Sit Ups
• 20 Push Ups
• 20 Pull Ups
Goal: 14 min.