Warmup
• 10 m Bear Crawl
• 10 m Bear Crawl Backwards
• 10 m Lunge
• 10 m Lunge Backwards
• 300 cal Row
3 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold
Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 rounds of:
• 20 steps Seal / Plank Walk
• 20 MedBall Russian Twists 20/14#
Conditioning
For time:
• 50 Double Unders
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Cleans 135/95#
• 10 Ring Muscle Ups
• 20 Cleans 135/95#
• 30 Kettlebell Swings 53/35#
• 40 Air Squats
• 50 Double Unders