Warm-up
• 300 m Row
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
10 min EMOM:
• 3 Bent-over Barbell Row
• 3 Bench Press
Increase weight to finish heavy
Conditioning
For time:
• 30 Overhead Squats 75/55#
• 30 Slam Balls 50/30#
• 30 GHD Hip Extensions
• 30 Push Press 75/55#
• 30 GHD Sit-ups
• 30 Slam Balls 50/30#
• 30 Front Squats 75/55#