Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch
3 rounds:
• 3 Burpees
• 5 Jumping Jacks
• 7 Air Squats
Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 20 Sit-up to Pike
Conditioning
21-15-9 reps for time:
• Row (calories)
• Thrusters 95/65#
• Box Jumps 24/20”