Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat
• 5-3-1 reps, work up to 90% of 1RM
Deadlift
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
30-20-10 reps for time:
• Air Bike calories
• Toes-to-bar
Then, 15-10-5 reps:
• Deadlifts 275/185#
• Burpees bar-facing