Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
4 sets:
• 2 Front Squats + 4 Back Squats
Weight(deload week): 70% of 1RM Front Squat
Conditioning
21-18-15-12-9-6-3 reps for time of:
• Row (calories)
• Push Press 75/55#