Warm-up
3 rounds:
• 100 m Row
• 10 Air Squats
2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest
Conditioning
25 min AMRAP:
• 5 Box Jump Overs 24/20”
• 5 Hang Power Snatch 75/55#
• 5 Overhead Squats 75/55#
• 15 AbMat Sit-ups
Goal: 20 rounds.