Warm-up
• 300 m Row
2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Back Squat (Smolov Jr. 1.2)
• 7 sets: 5 reps at 75%
Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Sit-ups
Conditioning
3 rounds for time:
• 15 Handstand Push-ups
• 15 Power Cleans 135/95#
• 400 m Run