Warm-up
2 rounds:
• 150 m Row
• 15 Air Squats
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)
27-21-15-9 reps for time:
• Push-ups
• Sumo Deadlift High Pull 75/55#
• Box Jump Overs 24/20”
Goal: 12 min.
Rest 4 min between workouts.
Conditioning (part 2)
12 min AMRAP:
• 200 m Run
• 10 Pull-ups
• 10 Dumbbell Thrusters 50/35#
Goal: 4 rounds.
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose