Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
8-6-4-2 reps:
• Back Squat
• Deadlift
Setup 2 bars, one on the rack for squats and one on the ground for deadlifts. Increase weight to finish heavy as possible.
Conditioning
45-30-15 reps for time:
• Wall Balls 20/14#
• Toes-to-bar
• Deadlifts 155/100#
• 200 m Run