Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Find 1RM Power Clean
Core
3 rounds:
• 15 GHD Hip Extensions
• 15 Weighted AbMat Sit-ups 25/15#
Conditioning
5 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 20 Kettlebell Swings 53/35#
• 1 Rope Climb 15’