Warm-up
• 300 m Row
2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
10 min EMOM:
• 2 Clusters
Increase weight to finish heavy
Core
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Evil Wheels
Conditioning
4 rounds for time:
• 10 Clean & Jerks 135/95#
• 25 Air Squats
• 400 m Run