Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 3 Burpee Pull-ups
• 10 Jumping Jacks
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10-8-6-4-2 reps:
• Strict Pull-up
• Bench Press
Increase weight to finish heavy.
Core
20-15-10-5 reps:
• Knees to Elbows
• GHD Sit-ups
Conditioning
“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.