Warm-up
• 300 m Row
3 rounds:
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks
Strength (7/13 Squat 2.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans 95/65#
• Box Jumps 24/20”