Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
Strength
5-4-3-2-1 rep:
• Back Squat
• Deadlift
Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.
Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Handstand Push-ups
Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#