Warm-up
• 150 m Row
• 200 m Run
• 150 m Row
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 of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Every 90 sec for 6 rounds:
• 3 Deadlifts
• 6 Shoulder Press
Setup 2 bars. Start around 50% of 1 RM and increase weight 5-10% each round to finish heavy.
Conditioning
15 min AMRAP:
• 5 Hang Squat Snatches 95/65#
• 5 Box Jumps 30/24”
• 5 Toes-to-bar