Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10m Crab Walk
• 10 Air Squats
Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Twists w/ Plate 20/10#
Conditioning
10 rounds for max reps:
1 minute:
• 5 Squat Snatch 115/75#
• Max Double Unders
1 minute:
• Rest