Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Deadlift
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
For max reps:
• Tabata Push-ups
• Tabata Kettlebell Swings 70/53#
• Tabata Toes to Bar
• Tabata Kettlebell Goblet Squats 70/53#
• Tabata Dips
Tabata is 8 rounds of 20 sec of work, 10 sec of rest. After one tabata is complete, perform the next with no additional rest. Score is total number of reps.