Warm-up
• Tabata Air Bike
2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
Deadlift
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
Go for PRs if you’re feeling good.
Conditioning
“Nutts”
For time:
• 10 Handstand Push-ups
• 15 Deadlifts 250/175#
• 25 Box Jumps 30/24”
• 50 Pull-ups
• 100 Wall Balls 20/14#
• 200 Double Unders
• 400 m Run with Plate 45/25#