Warmup
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Jumping Jacks
• 20 cal Air-Bike
• 10 m Lunge
• 10 m Lunge Backwards
Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
2 Rounds of:
• 100 Flutter Kicks (left + right = 1)
• 20 AbMat Sit-ups
Conditioning
For time:
• 100 Double Unders
• 80 Air Squats
• 60 Kettlebell Swings 53/35#
• 40 Front Rack Lunges 95/65#
• 20 Hang Power Cleans 95/65#
• 10 Bar Muscle Ups