Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
Strength
9 min EMOM:
• 1 Paused Back Squat
Sit for 3 seconds in the bottom of the squat. Increase weight to finish heavy.
Conditioning
10 rounds for time:
• 10 AirBike (calories)
• 10 Wall Balls 20/14#