Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Goblet Squat Hold 70/53#
Strength
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 GHD Hip Extensions
Conditioning
8 rounds for max reps:
• 20 sec Pull-ups
• 10 sec Rest
• 20 sec Push-ups
• 10 sec Rest
• 20 sec Back Squats 135/95#
• 10 sec Rest