Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 40 sec Goblet Squat Hold 70/53#
Strength
Back Squat (Smolov Jr. 2.2)
• 7 sets: 5 reps at 75%+10-20#
Conditioning
For time:
• 1000 m Row
• 50 Push-ups
• 25 Pull-ups
• 50 GHD Sit-ups
• 25 Pull-ups
• 50 Push-ups
• 1000 m Row