Warm-up
• 400 m Run
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Wall Balls 20/14#
Strength
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 94% of weight used on Monday
Conditioning
3 rounds for time:
• 500 m Row
• 21 Kettlebell Swings 53/35#
• 12 Burpees over Rower