Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
10 min E2MOM:
• 4 Bench Press
• 2 Deadlift
Every 2 min for 10 min (5 rounds), perform 4 reps of bench and 2 reps of deadlifts. Start with ~55% of 1RM for bench press and ~60% of 1RM for deadlift; increase by 5% each round to finish around ~75/80%.
Core
21-15-9 reps:
• GHD Sit-ups
• Evil Wheels
Conditioning
3 rounds for time:
• 300 m Row
• 15 Burpees Bar-facing
• 15 Deadlifts 225/155#
• 15 Push-ups
Goal: 12 min.