Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
8-6-4-2 reps:
• Back Squat
• Front Rack Lunge
Setup 2 bars, one on the rack for squats and one on the ground for lunges. Increase weight to finish heavy as possible.
Core
6 min Alternating EMOM:
Even min:
• 10 Lying Leg Raises
• 10 AbMat Sit-ups
Odd min:
• Forearm Plank Hold
Conditioning
15-10-5 reps for time:
• Clean & Jerk 135/95#
• Back Squat 135/95#
• Toes-to-bar