Warm-up
• 20 cal Air Bike
• 20 Air Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 3 set: 5 reps at 65% of 1RM
Core
6 rounds:
• 20 sec Bird Dog Plank Right
• 10 sec Rest
• 20 sec Bird Dog Plank Left
• 10 sec Rest
Conditioning
12 min AMRAP:
• 20 cal Row
• 20 One-arm KB Snatch 53/35# (10/arm)