Warm-up
• Tabata Air Bike
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Back Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Deadlift
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Conditioning
5 rounds for time:
• 20 cal Row
• 10 Power Cleans 135/95#