Warm-up
• 400 m Run
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM
Deficit Deadlift 4”
• 3 reps at 55% of 1RM
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
Conditioning
5 rounds for max reps:
2 min:
• 5 Squat Cleans 135/95#
• 5 Bar Muscle-ups
• Max Box Jumps 24/20”
2 min:
• Rest