Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Push-ups
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength (7/13 Squat 9.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
30-20-10 reps for time:
• Mountain Climbers (R+L=1)
• Squat Snatch *
• Box Jumps *
Round of 30: 75/65#, 20/16”
Round of 20: 105/75#, 24/20”
Round of 10: 135/85#, 30/24”