Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength (Texas Method 4.2)
Back Squat
• 2 sets of 5 reps at 80% of Mon 4.1
Shoulder Press
• 3 sets of 5 reps at 90% of Fri 3.3
Strict Pull-ups
• 3 sets of 5 reps
GHD Glute-Ham Raises
• 3 sets of 10 reps
Conditioning
21-15-9 reps for time:
• Row calories
• Dumbbell Hang Squat Cleans 2×45/35#
• Handstand Push-ups