Warm-up
• Tabata Air Bike
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning
4 rounds for time:
• 15 Wall Balls 20/14#
• 50 Double Unders
• 15 Wall Balls 20/14#
• 2 min Rest
Score is total time to complete the workout with the rest included (except on the final round).