Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 200 m Run
• 10 Mountain Climbers
• 10 Air Squats
Strength
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
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Core
5 rounds:
• 5 Evil Wheels
• 10 Toes-to-bar
• 15 AbMat Sit-ups
Conditioning
21-15-9 reps for time:
• Kettlebell Swings 70/53#
• Kettlebell Goblet Squats 70/53#
• Burpees