Warm-up
• 200 Single Unders
3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Right
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Left
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerks
• 3 sets of 3 reps, work up to 85% of 1RM
Front Squats
• 3 sets of 3 reps, work up to 85% of 1RM
Core
3 rounds:
• 20 Seal Walk steps
• 20 AbMat Sit-ups
Conditioning
6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups