Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold
3 rounds:
• 5 Candlesticks
• 10 m Walking Lunges
Strength
Front Rack Reverse Lunges
• 3 sets of 5 reps, work up to 85% of 1RM
Dumbbell Step Ups 20”
• 3 sets of 6 reps, AHAP
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
4 rounds for time:
• 800 m Run
• 60 Double Unders
• 40 Air Squats
• 20 Dumbbell Bench Press 50/35#