Warm-up
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
4 rounds:
• 20 Double Unders
• 5 Dumbbell Thrusters 20/10#
Strength
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
For time:
• 100 AbMat Situps
Conditioning
10 min AMRAP:
• 15 cal Row
• 15 Wall Balls 20/14#