Warm-up
• 300 m Row
3 rounds:
• 10 Walking Lunges
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squats (10 min)
• Min 1: 10 reps at 95/65#
• Min 2: 9 reps at 115/75#
• Min 3: 8 reps at 135/85#
• Min 4: 7 reps at 155/95#
• Min 5: 6 reps at 175/105#
• Min 6: 5 reps at 195/115#
• Min 7: 4 reps at 215/125#
• Min 8: 3 reps at 225/135#
• Min 9: 2 reps at 245/145#
• Min 10: 1 rep at 265/155#
Conditioning
10 rounds for time:
• 10 Front Rack Lunges 95/65#
• 30 Double Unders