Warmup
• 300 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 20 m Backwards Run
• 15 PVC Passthroughs
• 15 PVC Back Squats
• 15 PVC Good Mornings
Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Conditioning
3 Rounds for time:
• 800 m Run
• 10 Toes-to-bar
• 12 Lying Leg Lifts