Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM
Conditioning
10 min E2MOM:
• 200 m Row
• 20 Air Squats
• Max Toes-to-bar
Every 2 min, row 200 meters then perform 20 air squats then attempt as many toes-to-bar as possible. Score is total number of toes-to-bar reps.