Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
3 rounds:
• 10 Mountain Climbers
• 10 Ring Rows
Strength
Back Squat
• 2 sets of 5 reps at 80% of Mon
Bench Press
• 3 sets of 5 reps at 90% of 5RM
Strict Pull-ups
• 3 sets of 5 reps
GHD Back Extensions
• 5 sets of 10 reps
Conditioning
10 rounds for time:
• 3 Clusters 115/75#
• 6 Pull-ups