Warm-up
• 400 m Run
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
10 min E2MOM:
• 3 Power Cleans
• 3 Front Squats
• 3 Jerks
Increase weight to finish heavy.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Superman Rock
• 10 sec Rest
Conditioning
18-15-12-9-6-3 reps:
• Dumbbell Thrusters 50/35#
• Chest-to-bar Pull-ups