Warmup
• 20 cal Air Bike
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
4 sets of:
• 7 Front Squat
• 13 Back Squat
After completing the 7 front squats, rack the weight, then immediately perform the 13 back squats. Try set 1 at 50% of 1RM front squat, set 2 at 55%, set 3 at 60%, and set 4 at 65%.
Conditioning
“Tommy V” For time:
• 21 Thruster 115/80#
• 12 Rope Climb 15’
• 15 Thruster
• 9 Rope Climb
• 9 Thruster
• 6 Rope Climb