PJ.com 200117
Warm-up
• 400 m Run

3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
10 min Alternating EMOM:
• Even min: 2 Back Squats 70-80kg
80-82.5-85-87.5-90
• Odd min: 2 Deadlifts 100-120kg
110-112.5-115-117.5-120

Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.

Conditioning
2 rounds for time: 18.37
• 500 m Row 1.55 - 1.57
• 25 Front Squats (60kg) 50kg
• 25 Burpees over Rower