2 RDS of :
20 DU, Singles, or Jumping Jacks
10 Toe Touches
10 Arms Circles (5 Forward / 10 Back)
10 Forward or Reverse Lunges
10 Bear Hugs
10 Iron Cross
10 Cat/Cow Stretch
30 Sec Seated Straddle Stretch
30 Sec Butterfly Stretch
1 Min Pigeon Pose (30 Sec Right / 30 Sec Left)
1 Min Child’s Pose
***Super Set w/: 6 Weighted Step-ups (3 Reps Right, then 3 Reps Left)
1 MIN REST AFTER EACH SET
*Athletes can use a back rack barbell, back rack DB, or front rack DB.
*Get your entire foot planted on the box.
*Keep your leg that is going down as close to the box as possible to keep you from pushing off your back leg.
*Try not to hinge at the hip on the way up.
*Don’t step so high that your form breaks. You can get A LOT o
50 DB Deadlifts, #50/35
50 Abmat Sit-ups
50 Box Step-ups, 24/20
50 Single Arm DB Thrusters, #50/35
(20 Min Time Cap)
*Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.
*For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.
*Your score will be the total time it takes to complete the entire workout
*The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely pick up off the floor or move from the front-rack position in the bottom of a squat to over your head works just as well.
• Dumbbell of a different weight
• Plastic milk jug
• Can of food
• Water bottle
*In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
*If you don’t have a box, use a sturdy stool, bench, or stair step.
15 minute Full Body Stretch and Cool Down Routine