Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 PVC Passthroughs
• 10 PVC Thrusters
Strength (7/13 Squat 6.3)
3 sets:
• 4 Front Squats
Weight: 60% of T1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Evil Wheels
Conditioning
For time, partition reps how you like:
• 50 Deadlifts 225/145#
• 100 Wall Balls 20/14#