Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength (7/13 Squat 10.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Conditioning
3 rounds for time:
• 10 Burpee Box Jump Overs 24/20”
• 10 Burpee Pull-ups
• 50 Kettlebell Swings 53/35#