Warm-up
• 300 m Row
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Deadlift
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Conditioning
40-30-20-10 reps for time:
• Deadlifts 135/95#
• Toes-to-bar
Then, 20-15-10-5 reps:
• Back Squat 135/95#
• Burpees bar-facing
Use one barbell from the ground for both movements. Goal: 20 min.