Warm-up
• 20 cal Air Bike
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 10 reps at 60% of 1RM
• 10 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
4 rounds for time:
• 400 m Run
• 10 Clean & Jerk 135/95#