Warm-up
• 300 m Row
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Thruster
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Deadlift
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
4 rounds:
• 10 Hollow Body Rocks
• 10 GHD Sit-ups
Conditioning
20 min AMRAP:
• 5 Deadlifts 185/135#
• 10 Toes-to-bar
• 15 cal Air Bike