Warm-up
• 200 m Run
• 200 m Run Backwards
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 Romanian Deadlifts 135/95#
Conditioning
21-15-9 reps for time:
• Chest-to-bar Pull-ups
• Dumbbell Thrusters 35/25#