Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10m Crab Walk
• 10 Air Squats
Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Twists w/ Plate 20/10#
Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups