Warm-up
• 300 m Row
3 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength (1RM Test Week 1 of 2)
Front Squat
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Core
3 rounds:
• 20 sec Hanging L-Sit Hold (unbroken or cumulative, if needed)
• 20 Russian Twists w/ Plate 25/15#
Conditioning
“Filthy Fifty”
For time:
• 50 Box Jumps 24/20”
• 50 Jumping Pull-ups
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45/35#
• 50 GHD Hip Extensions
• 50 Wall Balls 20/14#
• 50 Burpees
• 50 Double Unders