Warmup
• 20 cal Air Bike
• 20 PVC Passthroughs
3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold
Strength
Back Squat
• 50 reps @ BW/75% BW
BW = bodyweight. Men squat BW loaded onto the bar; women squat 75% of BW. Break up reps however you’d like. Goal is to get the biggest set. Rest as needed.
Conditioning
5 rounds for time:
• 10 Handstand Push-ups
• 20 Medicine Ball Cleans 20/14#
• 30 Double Unders
• 400 m Run