Warm-up
• 300 m Row
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold
Strength
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 100% of 1RM Front Squat
Conditioning
6 rounds for time:
• 9 Kettlebell Swings 70/53#
• 9 Toes-to-Bar