Warm-up
• 400 m Run
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
Back Squats (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Conditioning
15-12-9-6-3 reps for time:
• Snatches 95/75#
• Thrusters 95/75#
• Bar-facing Burpees