Warm-up
• 300 m Row
3 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Deadlifts
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Conditioning
For time:
• 21 Squat Cleans 115/75#
• 42 AbMat Sit-ups
• 15 Squat Cleans 115/75#
• 30 AbMat Sit-ups
• 9 Squat Cleans 115/75#
• 18 AbMat Sit-ups
Goal: 7-9 min.