Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength (Texas Method 4.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon
Shoulder Press
• 3 sets of 5 reps at 90% of Fri
Strict Pull-ups
• 3 sets of 5 reps
GHD Glute-Ham Raises
• 3 sets of 10 reps
Conditioning
For time:
• 45 calorie Row
Then, 21-15-9 reps:
• Med Ball Cleans 20/14#
• Handstand Push-ups