Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#
Strength (Texas Method 1.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM
Shoulder Press
• 5 sets of 5 reps at 90% of 5RM
Deadlift
• 1 set of 5 reps at 90% of 5RM
Conditioning
5 rounds for max reps:
• 30 sec Kettlebell Goblet Lunge 70/53#
• 30 sec Russian Kettlebell Swing 70/53#
• 30 sec Kettlebell Goblet Squat 70/53#
• 30 sec Rest
Using one (1) kettlebell for all movements. Hold in the goblet position for both lunges (in place) and squats. Score is total reps completed.