Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Back Squat
• 3 sets of 3 reps, work up to 90% of 1RM
Shoulder Press
• 3 sets of 3 reps, work up to 90% of 1RM
Conditioning
15-10-5 reps for time:
• Clean & Jerk 135/95#
• Back Squat 135/95#
• Toes-to-bar