Warmup
• 300 m Row
• 20 Air Squats
3 Rounds of:
• 10 m Lunge
• 10 m Duck Walk
Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
6 min EMOM:
• 10 AbMat Sit-ups
• Max Plank Hold
Conditioning
5 Rounds for time:
• 10 Med Ball Cleans 50/40#
• 20 Med Ball Mountain Climbers
• 100 m Run with Med Ball