Warmup
3 rounds:
• 50 Jump Rope Swings (singles)
• 100 m Run
1 round:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Arm Circles
Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
4 rounds:
• 10 Evil Wheels
• 20 Toes-to-bar
• 30 sec L-sit
Conditioning
10 min AMRAP:
• 15 Wall Ball 20/14#
• 12 Box Jump 24/20”
• 9 Chest-to-bar Pull-ups