Warm-up
• 300 m Row
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Passthroughs
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
• 15 sec Goblet Squat Hold 70/53#
Strength
Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 55% of 1RM
• 2 sets of 5 reps @ 60% of 1RM
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM
• 8 reps @ 70% of 1RM
Conditioning
“Filthy Fifty 2.0” For time:
• 50 Box Jumps 24/20”
• 50 Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Toes to Bar
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wallballs 20/14#
• 50 Burpees
• 50 Double Unders