Warm-up
• 400 m Run
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Front Squat
• 5 reps at 50% of 1RM
• 3 sets: 5 reps at 60% of 1RM
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM
Conditioning
7 rounds for time:
• 7 Handstand Push-ups
• 7 Power Cleans 135/95#
• 7 Burpees over Bar