Warm-up
• 400 m Run
3 rounds:
• 5 Candlesticks
• 10 Air Squats
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Straddle Stretch
Strength
Front 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
Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Conditioning
“Christine”
3 rounds for time:
• 500 m Row
• 12 Deadlifts BW / 70% BW
• 21 Box Jumps 24/20”