Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Conditioning
5 rounds for time:
• 10 Deadlifts *
• 15 Box Jumps 24/20”
* Round 1: 135/95#
* Round 2: 185/135#
* Round 3: 225/155#
* Round 4: 275/185#
• Round 5: 315/205#