Warm-up
• 300 m Row
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 m Bear Crawl
• 10 m Duck Walk
Strength
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM
Conditioning
5 rounds for time:
• 10 Deadlifts *
• 10 Ring Dips
• 400 m Run
Deadlifts increase each round:
Men: 135, 185, 225, 275, 315#
Women: 95, 135, 155, 185, 205#