Warm-up
• Tabata Row
2 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)
12 min AMRAP:
• 2 Wall Balls 20/14#
• 2 Burpees
• 4 Wall Balls
• 4 Burpees
• 6 Wall Balls
• 6 Burpees
… continue pattern until time is up.
Goal: round of 18.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 12 Box Jump Overs 24/20”
• 24 Chest-to-Bar Pull-ups
• 48 Power Snatches 95/65#
• 24 Chest-to-Bar Pull-ups
• 12 Box Jump Overs 24/20”
Goal: 10 min.
Cool-down
3 rounds:
• 30 sec Child’s Pose
• 30 sec Cat-Cow Stretch
• 30 sec Knees-to-Chest Pose
• 30 sec Reclining Butterfly Pose