Warm-up
• 300 m Row

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

Standing Toe Touch Hold
Standing Straddle
3rd World Squat

Strength
Back Squat
10/8/6/4/2

Conditioning
10-9-8-7-6-5-4-3-2-1
Push Press (75/55)
Front Squats (75/55)
Burpees Over Bar (lateral)