Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Bench Press
• 5-3-1 reps, work up to 90% of 1RM
Weighted Dips
• 5-3-1 reps, work up to 90% of 1RM
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
3 rounds for max reps:
• 1 min: Dumbbell Thrusters 35/20#
• 2 min: Row (calories)