Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
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 90% of 1RM
Front Squats
• 3 sets of 3 reps, work up to 90% of 1RM
Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks
Conditioning
For max reps:
• Tabata Pull-ups
• Tabata Push-ups
• Tabata Air Squats
• Tabata Double Unders