Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 500 m Row
3 rounds of:
• 8 Jumping Lunges
• 8 Kettlebell Swings 53/35#
Strength
Back Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Weighted Pull-ups
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Conditioning
For time:
• 10 Goblet Squats 53/35#
• 400 m Run
• 20 Goblet Squats
• 300 m Run
• 30 Goblet Squats
• 200 m Run
• 40 Goblet Squats
• 100 m Run