Warm-up
5 rounds (200 m total, alt btw):
• 20 m Side Shuffle Right
• 20 m Side Shuffle Left
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM
Core
10-9-8-7-6-5-4-3-2-1 reps:
• Toes-to-bar
• Roll to Candle Stick
Conditioning
4 rounds for max reps:
• 1 min Max Air Bike calories
• 1 min Max Medicine Ball Cleans
• 1 min Max Row calories
• 1 min Max Burpees