Warm-up
• 300 m Row
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Accessory
3 sets:
• 50 m Sled Drag (forward)
• 50 m Sled Drag (backwards)
Medium weight on the sled, enough to jog.
Conditioning
20 min AMRAP:
• 2 Bar Muscle-ups
• 4 Power Snatches 115/75#
• 6 Squat Cleans 115/75#
• 400 m Run