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"Hat Trick Workout" Jan 1 - Workout 2



Warm up

3 Rounds

10 bird dogs

10 super mans

10s spiderman stretch (:05 each side) {4:00}


3 Rounds

4 inch worms

10 soldier kicks

{7:00}


4 Rounds

:30 Deficit squats (light to moderate weight)

:30 Rest

{12:00}


Strength/Conditioning Blend 1

10 rounds For time (12:00 limit)

3 pull ups

6 chest to floor push ups

9 sit ups

Then rest for 3:00

{25:00}


Strength/Conditioning Blend 2

10 rounds For time (12:00 limit)

3 handstand push ups

6 barbell bentover rows

9 Deficit Sumo squats ::heavy:: (95/70)(70/55)(55/35)

{42:00}


Strength/Conditioning Blend 3

8:00 Max Rounds

25 m sled pull (heavy/moderate)

75 m back pedal

{55:00}



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