Warm-up
• 20 cal Air Bike
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
4 rounds of:
• 6 Jumping Lunges
• 8 Air Squats
Strength
Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM
Front 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
Core
3 rounds:
• 40 Seal Walk steps
• 10 GHD Sit-ups
Conditioning
24-16-8 reps for time:
• Deadlifts 135/95#
• Wall Balls 20/14#
• Box Jumps 24/20”