Warm-up
• 300 m Row
2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Plank Hold
Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlifts
Setup two bars. Increase weight to finish heavy.
Plyometrics
10 min:
• Build to max height Box Jump
Conditioning
5 rounds for time:
• 400 m Run
• 10 Deadlifts 225/155#
• 10 GHD Sit-ups