Warm-up
• 400 m Run
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
10 min E2MOM:
• 1 Front Squat + 3 Back Squats
Every 2 min for 10 min (5 rounds), perform 1 front squat, rack, then 3 back squats. Start light. Work up to finish as heavy as possible.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
10 rounds for time:
• 3 Ring Muscle-ups
• 5 Thrusters 115/75#