Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (7/13 Squat 10.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Conditioning
5 rounds for time:
• 10 Burpees (touch pull-up bar at top)
• 20 Toes-to-Bar
• 30 OH Walking Lunges 45/25# plate