Warm-up
• 300 m Row
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 3 sets of 5 reps, work up to 80% of 1RM
Deadlifts
• 3 sets of 5 reps, work up to 80% of 1RM
Conditioning
5 rounds for time:
• 5 Power Cleans 135/95#
• 10 Front Squats 135/95#
• 20 AbMat Sit-ups