"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

10 sea turtles

{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}