Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 10 Cossack Side Lunges
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM
Core
3 rounds:
• 20 Bench Knee Raises
• 10 GHD Hip Extensions
Conditioning
3 rounds for time:
• 21 calorie Row
• 15 Kettlebell Swings 70/53#
• 9 Bar Muscle-ups