Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 3 reps at 55% of 1RM
• 2 reps at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 101-105% of 1RM
Rest at least 2 minutes between each set
Conditioning
6 min AMRAP:
• 10 Thrusters 95/75#
• 10 Bar Muscle Ups
4 min Rest
6 min AMRAP:
• 20 cal Row
• 20 Wall Balls 20/14#