Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 3 Back Squats
5 min EMOM:
• 6 Dumbbell Step Ups 24/20”
For each EMOM, start light, 40% of 90% of your 1 rep max of each lift. Slightly increase weight each min. For step ups, 3 per leg each min.
Conditioning
21-18-15-12-9-6-3 reps for time of:
• Wall Balls 20/14#
• Burpees