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 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Weighted Dips
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 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: Thrusters 95/65#
• 2 min: Row (calories)
For one minute, complete as many thrusters as possible. Then, immediately after, for two minutes, row as many calories as possible. Repeat for a total of three rounds. Goal: 150/120 (50 thrusters + 100/70 calories), 150 total for men / 120 total for women.