Warm-up
• 400 m Run
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min Alternating EMOM:
• Even min: 2 Back Squats
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.
Conditioning
2 rounds for time:
• 500 m Row
• 25 Front Squats 135/95#
• 25 Burpees over Rower