Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Thruster
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
10 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
Conditioning
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 95/65#
• 200 m Run