Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Back Squat
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Deficit Deadlift 4”
• 3 sets: 5 reps AHAP
Conditioning
12 min AMRAP:
• 5 Hang Power Cleans 155/105#
• 10 Jumping Lunges