Warm-up
• 400 m Run
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Standing Toe Touch Hold
With an empty barbell:
• 15 Deadlifts 45/35#
• 15 Thrusters 45/35#
• 15 Overhead Squats 45/35#
Strength
Front Squat
• 5 reps @ 60% of 1RM
• 5 reps @ 65% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 70% of 1RM
Back Squat
• 10 reps @ 60% of 1RM
• 10 reps @ 65% of 1RM
• 8 reps @ 70% of 1RM
• 8 reps @ 75% of 1RM
Core
3 rounds:
• 15 Lying Barbell Leg Raises 95/65#
• 15 Good Mornings 95/65#
• 15 GHD Hip Extensions
Conditioning
“Triple Baseline” 3 rounds for time:
• 500 m Row
• 40 Air Squats
• 30 AbMat Sit-ups
• 20 Push-ups
• 10 Pull-ups