Warm-up
• 400 m Run
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
Banded Deadlifts
• 5 reps at 55% of 1RM
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
Conditioning
50-40-30-20-10 reps for time:
• Row (calories)
• Wall Balls 20/14#