Warm-up
• 300 m Row
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
7 sets:
• 5 Back Squats
Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.
5 sets of 10, 8, 8, 6, 4 reps:
• Seated Dumbbell Presses
• Deadlifts
Weight: 60%, 65%, 70%, 75%, 80% of 1RMs. Rest 1-2 min between sets.
Conditioning
For time, partition reps how you like:
• 150 Barbell Thrusters 45/35#
• 150 Back Rack Box Step Ups 45/35# 20”
Goal: 16 min.