Warm-up
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 65% of 1RM
Conditioning
5 rounds for max reps:
• 45 sec Assault Air Bike calories
• 15 sec Rest
• 45 sec Double Kettlebell Deadlifts 53/35#
• 15 sec Rest
• 45 sec Ring Dips
• 15 sec Rest
Double Kettlebell Deadlift is a kettlebell in each hand in the traditional deadlift stance with feet under the hips with kettlebells to the outside of the feet/hips. Perform a rep just like a barbell deadlift. The rep is complete when kettlebells touch the ground.