Warm-up
• 20 cal Air Bike

• Saddle
• Straddle
Pigeon Pose

3 rounds:

• 30 Jumping Jacks
• 10 Air Squats

Strength
Deload before 1RM week
Back Squat
• 8 reps at 40% of 1RM
• 6 reps at 50% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM

Front Squat
• 5 reps at 50% of 1RM
• 4 reps at 55% of 1RM
• 3 reps at 60% of 1RM

• 3 reps at 65% of 1RM

Conditioning
3 rounds for time:
• 10 Clean & Jerks 135/95#
• 50 AbMat Sit-ups