Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
For time:
• 100 Toes-to-bar
Each time the athlete comes off the bar:
• 5 Squat Cleans 135/95#
• 10 Box Jump Overs 24/20”