Warm-up
• 400 m Run
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 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
For time:
• 100 Back Squats 75/55#
• 80 AbMat Sit-ups
• 60 Push-ups
• 40 Shoulder-to-Overhead 75/55#
• 20 Burpee Lateral over Bar
Barbell starts on the ground.