Warm-up
• 300 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Bear Crawl
• 10 Air Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Pendlay Rows
Perform the complex in 90 seconds, for 8 rounds. Increase weight to finish heavy.
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
21-15-9 reps for time:
• Dumbbell Thrusters 35/25#
• Burpees