Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength (7/13 Squat 4.1)
5 sets:
• 4 Front Squats + 8 Back Squats
Weight: 80% of 1RM Front Squat
Conditioning
5 rounds for time:
• 400 m Row
• 20 Thrusters 45/35#