Warm-up
• 200 Single Unders
3 rounds:
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Right
• 20 sec Goblet Squat Hold 70/53#
• 20 sec Pigeon Pose Left
• 20 sec Couch Stretch Right
• 20 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
6 min EMOM:
• 20 sec Back Squats 135/95#
• 40 sec Rest
3 min Rest
6 min EMOM:
• 20 sec Back Squats 95/65#
• 40 sec Rest
Conditioning
20-15-10-5 reps for time:
• Row (calories)
• Thrusters 95/65#
• Toes-to-bar