Warm-up
• 20 cal Air Bike
3 rounds:
• 6 Jumping Jacks
• 6 Air Squats
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
Strength
Back Squat (Smolov Jr. 1.3)
• 8 sets: 4 reps at 80%
Bench Press
• 3 sets: 5 reps AHAP
Conditioning
7 rounds for time:
• 7 Toes-to-Bar
• 7 Deadlifts 225/155#
• 7 Box Jumps 30/24”