Warm-up
• 400 m Run
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Week 4 of 12 – Hatch Squat
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM
Core
3 rounds:
• 5 Parallette Pass Throughs
• 10 GHD Sit-ups
Conditioning
10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#
Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings.