Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Side to Side Jumps
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Find 1RM Power Clean
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
5 rounds for max reps:
2 min:
• 3 Bar Muscle Ups
• 10 Deadlifts 225/155#
• Max Double Unders
2 min:
• Rest