Warm-up
2 rounds:
• 10 cal Air Bike
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
• 40 sec Goblet Squat Hold 53/35#
Strength (7/13 Squat 5.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Arch Body Rock
• 10 sec Rest
Conditioning
9-15-21-15-9 reps for time:
• Pull-ups
• Overhead Squats 95/65#