Warmup
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats
2 rounds,
• 10 Cossack Side Lunges
• 10 sec Samson Stretch Right
• 10 sec Samson Stretch Left
Strength (deload)
Back Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Weighted Pull-ups
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest
Conditioning
For time:
• 10 Back Squats 155/105#
• 40 Box Jumps 24/20”
• 10 Back Squats
• 30 Box Jumps
• 10 Back Squats
• 20 Box Jumps
• 10 Back Squats
• 10 Box Jumps