Warm-up
• 300 m Row

Couch Stretch
Pike Stretch
Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
Back Squat
• 3 sets of 5 reps at 75% of 1RM

Deadlifts
• 3 sets of 5 reps at 75% of 1RM

Conditioning
3 rounds for time:
• 30 AbMat Sit-ups
• 15 Deadlifts 135/95#
• 30 Wall Balls 20/14#