Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
3 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
16 min E2MOM:
• 3 Back Squats + 1 Front Squat
Increase weight to finish heavy
Conditioning
8 rounds for max reps:
• 20 sec AirBike calories
• 10 sec Rest
• 20 sec Wall Balls 20/14#
• 10 sec Rest
• 20 sec Chest-to-bar Pull-ups
• 10 sec Rest
• 20 sec Deadlifts 225/155#
• 10 sec Rest