Warm-up
2 rounds:
• 200 m Run
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
Strength
Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Conditioning
20-18-16-14-12-10-8-6-4-2 for time:
• Dual Dumbbell Hang Power Clean 50/35#
• Dual Dumbbell Front Rack Lunges 50/35#
• Toes-to-bar