Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10-8-6-4-2 reps:
• Back Squat
• Shoulder Press
Setup 2 bars. Start with 50% of 1RM for each and increase by 10% each round to finish around 90%.
Conditioning
6 rounds for time:
• 50 Double Unders
• 10 Back Squats 165/105#
Squats are from the rack.