Warm-up
• 400 m Run
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
10 min EMOM:
• 1 Hang Snatch + 1 Snatch
Start light then work up to as heavy as possible.
Conditioning
For max reps:
• Tabata Row (calories)
• Tabata Handstand Push-ups
• Tabata Kettlebell Lunges 53/35#
• Tabata Box Jumps 24/20”
• Tabata Kettlebell Goblet Squats 53/35#
A tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. After finishing one tabata move right into the next tabata with no added rest. Score is total number of reps/calories.