Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squats
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 3 rep at 90% of 1RM
Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Hollow Body Rocks
• 15 sec Rest
Conditioning
4 rounds for time:
• 10 Deadlifts 245/155#
• 60 Double Unders