Warm-up
• 400 m Run

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Pigeon Pose
Side Lunge Stretch
• Spiderman Lunge

Strength

3 x 10

1 Arm DB row

3 x 10

Band Pull Aparts

Conditioning
For time:
• 100 Thrusters 75/55#

Every minute, starting at 0:00, perform:
• 5 Toes-to-Bar