Warm-up
• 300 m Row
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Conditioning (part 1)
21-15-9 reps for time:
• Clusters 95/65#
• Chest-to-bar Pull-ups
Goal: 8-9 min.
Conditioning (part 2)
16 min AMRAP:
• 2 Ring Dips
• 4 Ring Rows
• 8 Kettlebell Swings 70/53#
Goal: 18 rounds (252 reps). To achieve this, you’ll need to finish each round 53 seconds or faster.
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