Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Mountain Climbers
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength (7/13 Squat 4.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
Core
4 rounds:
• 20 Lying Leg Raises
• 10 MedBall Russian Twists 20/14#
Conditioning
10 min AMRAP:
• 1 Wall Ball 20/14#
• 1 Push-up
• 2 Wall Balls 20/14#
• 2 Push-ups
• 3 Wall Balls 20/14#
• 3 Push-ups
Continue pattern until time is up.