Fri, Apr 19, 2019

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Warm-up • 400 m Run 3 rounds: • 30 sec Squat Hold • 30 sec Straddle Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) Strength Back Squat • 3 sets of 5 reps, work up to 80% of 1RM Deadlifts • 3 sets of 5 reps, work up to 80% of 1RM Conditioning 5 rounds for time: • 6 Squat Cleans 155/100# • 12 calorie Row