Warm-up
• 400 m Run
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
Back Squats
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Conditioning
5 rounds for time:
• 1 min Row (calories)
• 1 min Toes-to-bar
• 1 min Wall Balls 20/14#
• 1 min Rest