Warm-up
• Tabata Air Bike
5-10-15 reps:
• Jumping Jacks
• Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squat
• 5-3-1 reps, work up to 95% of 1RM
Shoulder Press
• 5-3-1 reps, work up to 95% of 1RM
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
5 rounds for time:
• 3 Burpee Bar Muscle Ups
• 30 Barbell Thrusters 45/35#