Warm-up
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
4 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 5 Dumbbell Thrusters 20/10#
Strength (7/13 Squat 7.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
For time:
• 100 AbMat Situps
Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Wall Balls 25/20#