Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Front Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Core
3 rounds:
• 10 Seated Good Mornings 95/65#
• 10 Toes-to-bar
Conditioning
3 rounds for time:
• 400 m Run
• 21 Box Jump Overs 24/20”
• 12 Deadlifts 225/155#