Warm-up
• 300 m Row
• 20 Walking Lunges
• 15 Jumping Jacks
• 20 PVC Passthroughs
• 15 Dumbbell Thrusters 20/10#
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
Conditioning
For time:
• 400 m Run
• 15 Hang Cleans 135/95#
• 15 Handstand Push-ups
• 200 m Run
• 30 Front Squats 135/95#
• 200 m Run
• 15 Handstand Push-ups
• 15 Hang Cleans 135/95#
• 400 m Run