Blue Xiao

Warm-up: 3 Rounds of: • 10 air squats • 5 burpees

Strength Workout: Barbell Overhead Lunge - 3 sets x 8 reps each leg (16 total)

1. Barbell Overhead Lunges – Load a bar with weight and hold it in an overhead position while performing lunges down the length of your gym or space. Perform 8 lunges on one side, then switch legs and perform another 8 repetitions on the other side for 1 set. Complete 3 sets total.

2A Push Press – 4 Sets x 12 Reps (Choose appropriate weight)
2B Pull ups/Chin Ups – 4 Sets x Max Reps

Conditioning Workout: AMRAP 10 Minutes
• 15 Russian Twists with Weight Plate/Medicine Ball (15 per side) • 20 Jump Squats • 30 Double Unders