Warm-up
• 300 m Row
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Conditioning (part 1)
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#
• 9 Push Jerks 135/95#
Goal: 7 min.
Rest 5 min between workouts.
Conditioning (part 2)
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Double Unders
Every 2 min, perform 15 OHS then max double unders in the time remaining. Continue for 10 min (5 rounds). Score is total number of double unders. Goal: 300.
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Cool-down
2 min:
• Walk on Treadmill or slow AirBike
2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog