Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength (Texas Method 3.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 2.3
Shoulder Press
• 5 sets of 5 reps at 90% of 5RM 1.3
Deadlift
• 1 set of 5 reps at 90% of 5RM
Conditioning
21-15-9 reps for time:
• Dumbbell Burpees 50/35#
• Push Press 95/65#