Warm-up
• 300 m Row
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold
Strength
Back Squat
• 3 sets of 3 reps, work up to 85% of 1RM
Deadlifts
• 3 sets of 3 reps, work up to 85% of 1RM
Conditioning
For time:
• 25 Box Jumps 24/20”
• 50 Kettlebell Swings 70/53#
• 100 Goblet Squats 70/53#
• 50 Kettlebell Swings 70/53#
• 25 Box Jumps 24/20”