Warm-up
• 300 m Row
3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squat
• 6 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 3 reps at 90% of 1RM
• 2 reps at 95% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 80% of 1RM
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
15 min AMRAP:
• 10 DB Burpee Box Over 20”, 40/30#(2)
• 10 Deadlifts 205/145#
• 200 m Run