Fri, Jan 24, 2020

Warm-up
• 300 m Row

3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Back Squat
• 3 sets of 5 reps, work up to 80% of 1RM

Deadlifts
• 3 sets of 5 reps, work up to 80% of 1RM

Conditioning
For time:
• 21 Squat Cleans 135/95#
• 42 AbMat Sit-ups
• 15 Squat Cleans 135/95#
• 30 AbMat Sit-ups
• 9 Squat Cleans 135/95#
• 18 AbMat Sit-ups