Warm-up
• 400 m Run
2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
10 min EMOM:
• 3 Back Squat + 3 Deadlifts
Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.
Conditioning
2 rounds for time:
• 500 m Row
• 40 Wall Balls 20/14#
• 30 Med Ball Sit-ups 20/14#
• 20 Wall Balls 20/14#
• 10 Med Ball Sit-ups 20/14#