Fri, Mar 27, 2020

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

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
8-6-4-2 reps:
Back Squat
Front Squat

Setup 1 bar for both back and front squats. Perform back squats, rack then immediately perform front squats. Rest 2 min between sets. Increase weight after each set to finish heavy as possible.

Conditioning
15-10-5 reps for time:
• Power Clean & Jerk 135/95#
Kettlebell Goblet Squat & Curl 53/35#

Finish each round with:
• 100 Double Unders

For each KB Goblet Squat & Curl rep perform a regular goblet squat and 1 bicep curl with KB in the bottom position.