Warm-up
• 300 m Row
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
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
10-9-8-7-6-5-4-3-2-1 reps for time:
• Dumbbell Thrusters 35/20#
• Burpees