Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 3 sets of 5 reps, work up to 80% of 1RM
Deadlifts
• 3 sets of 5 reps, work up to 80% of 1RM
Conditioning
5 rounds for time:
• 6 Squat Cleans 155/100#
• 12 calorie Row