Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Conditioning
3 rounds for time:
• 10 Overhead Squats 135/95#
• 15 Toes-to-bar
Rest 3 min
3 rounds for time:
• 10 Power Snatches 95/65#
• 15 Box Jumps 30/24”