Warm-up
• 20 cal Air Bike
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds of:
• 6 Jumping Lunges
• 6 Air Squats
Strength
Back Squat (Test for 1 Rep Max)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Rest 2 minutes between each set
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squats 95/65#
• Toes-to-Bar
Continue the +2 rep pattern until time runs out. Score is total reps completed.