Warmup
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 5 Burpees
• 10 Jumping Jacks
• 15 Kettbell Thrusters 35/18#
Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Testing
• Max Unbroken Strict Pull-ups
Core
• Tabata Hollow Rocks
Conditioning
21-15-9 reps/calories for time:
• Row
• Thrusters 95/65#
• Pull-ups
• Wallballs 20/14#