Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
3 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 2.1)
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 70% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Conditioning
20 min Alternating EMOM:
Even Min:
• 12/10 Row calories
Odd Min:
• Max Burpees over Rower
Start by completing a 12-calorie row for men, 10-calorie row for women within the first minute, rest in remaining time. Then in the next minute, complete as many lateral burpees over the rower as possible. Repeat this until 20 minutes is up. Score is total number of burpees over rower.