Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squats (3×3)
3 sets of 3 reps; at 1) 70% 2) 80% 3) 90% of 90% of your 1 rep max.
Core
For time:
• 50 GHD Sit-ups
Conditioning
8 min AMRAP:
• 3 Thrusters 95/65#
• 3 Toes-to-Bar
• 6 Thrusters 95/65#
• 6 Toes-to-Bar
• 9 Thrusters 95/65#
• 9 Toes-to-Bar
Continue the pattern until time