Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Jumping Lunges
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
Strength
10 min EMOM:
• 1 Front Squat
Start light and then increase weight each minute to finish as heavy as possible.
Core
6 rounds:
• 20 sec Wall Sit
• 10 sec Rest
• 20 sec Hollow Rock
• 10 sec Rest
Conditioning
10 min AMRAP:
• 3 Power Snatch 135/95#
• 6 Bar Facing Burpees
• 12 Pull-ups
• 24 Air Squats