WARM UP

(16 Minutes)

3 Rounds:
1st – 1:00 (slow)
2nd – :45 (faster)
3rd – :30 (fastest)

• rower
• air squat – calf raise
• banded chest press
• banded row

-then-

2 Rounds:

• :30/30 side plank crunches
• :30 rev. crunches

MOBILITY

:45 pvc pass through
:60/60 pvc front rack stretch
:30 bottom squat hold

PART I.

(21 Minutes)

Energy System Training
A. 70-80 % Effort For 10 Minutes
a1. singles – 1:00
a2. 12 HR pushups + 15 plate sit-ups

*Rest 2 Minutes Between A&B

B. 90-100 % Effort for 6 Rounds Of :20 Go’s (10 second transition)
b1. db thrusters
b2. speed skaters
b3. down back sprints

PART II.

(18 Minutes)

C. Core
(30:30 x 4 Rounds)
c1. kb pull through plank
c2. kb strict sit-ups
c3. kb alt. knee figure 8
c4. kb windshield wipers