Warm-up
• 400 m Run
• 20 Walking Lunges
• 20 Jumping Jacks
• 20 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Shoulder Press (Test for 1 Rep Max)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Rest 2 minutes between each set
Core
3 rounds of:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
For time:
• 50 Wall Balls 20/14#
• 25 Box Jump Overs 24/20”
• 10 Ring Muscle Ups
• 25 Box Jump Overs 24/20”
• 50 Wall Balls 20/14#