Warm-up
• 200 m Run
• 200 m Run Backwards
2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
Front Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Back Squat
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Core
• 12 KB Turkish Get-ups 35/18#
Alternate arms. 12 total reps. 6 per arm.
Conditioning
3 rounds for time:
• 75 Double Unders
• 25 Back Squats 135/95#