Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Back Squat (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.
Deadlift (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.
Intervals
For time:
• 100 m Row
• 1 min Rest
• 200 m Row
• 2 min Rest
• 300 m Row
• 3 min Rest
• 400 m Row
Conditioning
10 min AMRAP:
• 5 Shoulder to Overhead 135/95#
• 10 Deadlifts 135/95#
• 50 Double Unders