Warm-up
2 rounds:
• 200 m Run
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Strength
Back Squat
• 5-3-1 reps, work up to 85% of 1RM
Deadlifts
• 5-3-1 reps, work up to 85% of 1RM
Conditioning
5 rounds for time:
• 10 Thrusters 75/55#
• 15 cal Row
• 20 Push-ups