Warm-up
• 20 cal Air Bike
3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench
Conditioning
For time:
• 400 m Run
• 20 Kettlebell Swings 53/35#
• 40 Air Squats
• 400 m Run
• 15 Kettlebell Swings 53/35#
• 30 Air Squats
• 400 m Run
• 10 Kettlebell Swings 53/35#
• 20 Air Squats