Warm-up
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Jumping Jacks
• 10 m Bear Crawl
Strength
12 min E2MOM:
• 1 Deadlift
• 1 Shoulder Press
Setup up 2 barbells with 50% of each 1RM, perform 1 rep of each every 2 minutes, and increase the weight to finish as heavy as possible.
Core
3 rounds:
• 15 GHD Hip Extensions
• 15 MedBall Russian Twists
Conditioning
30-20-10 reps for time:
• Row (calories)
• Wall Balls 20/14#
• AbMat Sit-ups
• Push-ups