Strength:

Back Squat

5-5-5-5-5

@ 80% 1RM

 

For Quality

 

Conditioning:

“Rise and Shine”

Row 1000m

25 Handstand Push-ups

50 Power Cleans (95/65)

100 Sit-ups

Row 1000m

 

For Time

 

Flexibility:

Right Leg Split – 1:30

Left Leg Split – 1:30

Center Split – 1:30

T-Spine Smash – 2:00

 

 

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