Warm-up
• Tabata Row
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
3 rounds for max reps:
3 min AMRAP:
• 10 Thrusters 75/55#
• 10 Bar Facing Burpees
1 min:
• Rest
Score is total reps completed. Goal: 120 reps.