Warm-up
• 400 m Run
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
6 min EMOM:
• 20 sec Back Squats 135/95#
• 40 sec Rest
3 min Rest
6 min EMOM:
• 20 sec Back Squats 95/65#
• 40 sec Rest
Intervals
8 rounds for calories:
• 20 sec Air Bike
• 10 sec Rest
Conditioning
10 rounds for time:
• 3 Deadlifts 245/165#
• 3 Handstand Push-ups
• 30 Double Unders