Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Conditioning (part 1)
9 min AMRAP:
• 3 Front Squats 135/95#
• 6 Deadlifts 135/95#
• 9 Hand-release Push-ups
• 12 Lateral Barbell Hops
Use one barbell starting from the ground. The lateral barbell hops are simply jumping over the barbell side-to-side. Each hop over the barbell counts as 1 rep. Goal: 8 rounds.
Rest 5 min between workouts.
Conditioning (part 2)
3 rounds for time:
• 20 Toes to Bar
• 300 m Row
• 40 Push Press 45/35#
Goal: 12 min.
Rest 5 min between workouts.
Conditioning (part 3)
30-20-10 reps for time:
• AbMat Sit-ups
• Hang Power Snatch *
Increase weight on the barbell each set: 75/55#, 95/65#, 115/75#
Goal: 8 min.