Warm-up
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 7 Russian KB Swings 70/53#
• 7 KB Goblet Squats 70/53#
Strength
For max rounds completed:
• Death by Back Squat
Men with bodyweight on the bar, women with 70% of bodyweight. Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.
Conditioning
3 rounds for max reps:
• 1 min Deadlifts 225/155#
• 1 min Row (calories)
• 1 min Push-ups
• 1 min Air Bike (calories)
• 1 min Double Unders
• 1 min Rest