Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Bear Crawls
• 10 m Walking Lunges
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
10 min E2MOM:
• 4 Front Rack Reverse Lunges
• 6 Bar Dips
For the lunges, start light and work up to finish heavy.
Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
4 rounds for time:
• 25 Toes-to-Bar
• 50 Double-Unders
• 15 Thrusters 95/65#