Warm-up
• 300 m Row
• 20 Air Squats
• 15 Dumbbell Thrusters 20/10#x2
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
Core
• 50 Hollow Body Rocks
Then 21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning
3 rounds for max reps:
• 1 min Burpees
• 1 min Hang Squat Clean 155/105#
• 1 min Burpees
• 1 min Handstand Push-ups