Warm-up
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
• 10 Mountain Climbers
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Core
20-15-10-5 reps:
• Hollow Body Rocks
• Good Mornings 95/65#
Conditioning
3 rounds for time:
• 15 Deadlifts 225/155#
• 50 Wall Balls 20/14#
• 100 Double Unders
Goal: 20 min.