Warm-up
• 300 m Row
2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength (7/13 Squat 8.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
4 rounds:
• 30 sec Weighted Supine GHD Hold 20/14#
• 10 GHD Sit-ups
Conditioning
For time:
• 21 Thrusters 95/65#
• 600 m Run
• 15 Thrusters 95/65#
• 400 m Run
• 9 Thrusters 95/65#
• 200 m Run