Warm-up
• 400 m Run
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
2 rounds:
• 100 Flutter Kicks
• 10 Evil Wheels
Conditioning
30-20-10 reps for time:
• Row (calories)
• AbMat Sit-ups
• Deadlifts 135/95#
• Handstand Push-ups