Warm-up
• 300 m Row
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
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
“Hall”
5 rounds for time:
• 3 Squat Cleans 225/155#
• 200 m Run
• 20 Kettlebell Snatches 53/35# 10/arm
• 2 min Rest