Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Squat Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
4 rounds for time:
• 1 min Plank Hold
• 50 Double Unders
• 25 Box Dips 24/20”
• 25 Barbell Curls 45/35#
• 25 Back Rack Step Ups 45/35# 24/20”
Goal: 22 min.