Warm-up
• 300 m Row
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 m Walking Lunges
• 10 Air Squats
Strength
Back Squat
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM
Deadlift
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM
Conditioning
9 rounds for max reps:
1 minute:
• 5 Hang Cleans 135/95#
• Max Bar-Facing Burpees
1 minute:
• Rest