Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
• 50 Strict Toes-to-bar
Conditioning
42-30-18 reps for time:
• Row (calories)
• Dumbbell Thrusters 30/20#
• Dumbbell Overhead Lunges 30/20#