Warm-up
• Reverse Tabata Air Bike
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press + Strict Pull-up (3×5)
3 sets of 5 reps at 40%, 50% and then 60% of 90% of your 1 rep max for bench press.
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups