Warm-up
• 300 m Row
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Overhead Squats
• 20 Straight-leg Sit-ups
Strength
Front Squat
• 4 sets of 5 reps at 65% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 3 sets of 5 reps at 75% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
10 min AMRAP:
• 30 Double Unders
• 20 Pull-ups
• 10 Deadlifts 135/95#