Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
10 min Alternating EMOM:
• Even min: 2 Back Squats
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.
Conditioning
For time:
• 800 m Run
Then, 21-15-9 reps:
• Front Squats 115/75#
• Toes-to-bar
Then:
• 800 m Run
Barbell starts from the ground.