Warm-up
• 400 m Run
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 m Duck Walk
• 10 Straight-leg Sit-ups
• 10 DB Shoulder Press 25/15#
Strength
Back Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Sumo Deadlift
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Conditioning
7 rounds for time:
• 10 Deadlifts 115/75#
• 10 Shoulder-to-Overhead 115/75#
• 10 Chest-to-bar Pull-ups