Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength (Deload)
Thruster
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1R M
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min Burpees
• 1 min Front Squat 75/55#
• 1 min Burpees
• 1 min Rest