Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength (7/13 Squat 9.1)
4 sets:
• 2 Front Squats + 4 Back Squats
Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Conditioning
6 rounds for time:
• 5 Deadlifts 255/175#
• 10 Pull-ups
• 15 Dumbbell Thrusters 35/20#