Warm-up
• Tabata Burpee
• Pigeon Pose
• Pike Stretch
• Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
15 Min to Find 1RM
Back Squat if you have a spotter
Conditioning
13 min AMRAP:
• 3 Bar Muscle-Ups/5 Pullup+5 Pushup
• 13 Cal you pick
• 13 Front Squats 95/65#
Barbell starts from the ground.
At Home
Conditioning
18 min AMRAP
1 lap Around your block
10 Pushup + 10 Dips
13 Front Squat
On Dips; use a bench, chair, box
On Squats; use whatever you were issued. Barbell, kettlebells, or DBs
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