Warmup
• 300 m Row
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 sec Standing Toe Touch Hold
Strength
Deadlift (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set
Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
50-40-30-20-10 reps for time:
• Kettlebell Swings 53/35#
• Box Jump Overs 24/20”