Fri, Jan 22, 2021

Warm-up
• 400 m Run

2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

3 rounds:
• 10 Mountain Climbers
• 10 Barbell Thrusters 45/35#

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Back Squat
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM

Core
4 rounds:

• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
12 min AMRAP:
• 12/10 Air Bike calories
• 12 Thrusters 75/55#
• 12 Front Rack Walking Lunges 75/55#