Warm-up
• Tabata Air Bike
• 20 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 12 Incline DB Bench Press 30/20#
• 12 Bent-over DB Rows 30/20#
Strength
Back Squat (Smolov Jr. 3.3)
• 8 sets: 4 reps at 80%+15-25#
Bench Press
• 5 sets: 1 rep AHAP
Conditioning
3 rounds for time:
• 30 calorie Row
• 30 Push-ups
• 30 Pull-ups
• 30 Double Unders