Warm-up
• 400 m Run
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Back Squat
• 3 sets of 5 reps, work up to 85% of 1RM
Deadlift
• 3 sets of 5 reps, work up to 85% of 1RM
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
15 min AMRAP:
• 50 Double Unders
• 40 Push Press 115/75#
• 30 Air Bike calories
• 20 Front Squats 115/75#
• 10 Bar Muscle Ups