Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Right
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Left
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Conditioning
27-21-15-9 reps for time:
• Row (calories)
• Kettlebell Swings 70/53#