Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squat
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Conditioning
25-20-15-10 reps for time:
• Row (calories)
• Power Snatch 75/55#
• Bar-Facing Burpees