Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold
Strength
Clean & Jerk (Test for 1RM)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
2 rounds:
• 60 sec Plank
• 50 Flutter Kicks
• 40 AbMat Sit-ups
• 30 GHD Hip Extensions
• 20 Evil Wheels
• 10 Strict Toes-to-bar
Conditioning
For time:
• 100 m Row
• 1 min Rest
• 200 m Row
• 2 min Rest
• 300 m Row
• 3 min Rest
• 400 m Row
• 4 min Rest
• 500 m Row