Warm-up
• 300 m Row
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
• 60 sec Squat Hold
Strength
Back Squat
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Deadlifts
• 3 reps at 65%
• 3 reps at 75%
• 3 reps at 85% of 1RM
Conditioning
For time:
• 50 Knees-to-Elbow
• 50 Goblet Squats 70/53#
• 100 Russian Kettlebell Swings 70/53#
• 50 Goblet Squats 70/53#
• 50 Knees-to-Elbow
Goal: Under 20 min.