Warm-up
• Tabata Row (calories)
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Air Squats
• 10 Mountain Climbers
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
21-15-9 reps:
• GHD Hip Extensions
• Weighted AbMat Sit-ups
Conditioning
4 rounds for time:
• 400 m Run
• 20 Burpee Box Jumps 24/20”