Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat
• 5-3-1 reps, work up to 90% of 1RM
Deadlift
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
2 rounds for time:
• 50 Wall Balls 20/14#
• 40 Pull-ups
• 30 Push-ups
• 20 Handstand Push-ups
• 10 Bar Muscle-ups