Warm-up
• 400 m Run
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
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
• Tabata Hollow Holds
Conditioning
“Diane”
21-15-9 reps for time:
• Deadlifts 225/155#
• Handstand Push-ups
2 min Rest
21-15-9 reps for time:
• Toes-to-bar
• Push-ups