Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Overhead Squat
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
Deadlift
• 3 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 95% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
3 rounds for time:
• 5 Squat Cleans 205/145#
• 100 Double Unders
• 20 One-arm KB Snatch 53/35# (10/arm)
• 2 min Rest