Warm-up
• 400 m Run
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Back Squat
• 2 sets of 5 reps at 80% of Mon
Shoulder Press
• 3 sets of 5 reps at 90% of Fri
Strict Pull-ups
• 3 sets of 5 reps
GHD Glute-Ham Raises
• 5 sets of 10 reps
Conditioning
5 rounds for time:
• 7 Power Cleans 155/105#
• 50 Double Unders