Warm-up
2 rounds:
• 200 m Run
• 10 Kettlebell Swings 35/18#
• 10 Goblet Squats 35/18#
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 30 sec Forearm Plank
• 10 sec Rest
• 30 sec Side Plank Forearm Right
• 10 sec Rest
• 30 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
20 min AMRAP:
• 5 Deadlifts BW/70%BW
• 10 Toes-to-bar
• 100 Single Unders
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar