Warm-up
• 100 Jump Rope Singles
• 50 Double Unders
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 40 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Jacking Jacks
• 10 Air Squats
Strength
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
4 rounds for time:
• 200 m Run
• 12 Kettlebell Swings 70/53#
• 200 m Run Backwards
• 12 Kettlebell Swings 70/53#