Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 PVC Good Mornings
Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squat
• 3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for squats and one on the ground for deads. In the first 90 sec perform 3 squats and 3 deads. Rest in remaining time. Repeat. Then perform 2 squats and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible.
Conditioning
5 rounds for time:
• 200 m Row
• 200 m Run
• 10 Kettlebell Swings 70/53#
• 10 Box Jump Overs 24/20”