Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
4 rounds:
• 6 Back Rack Lunges
6 total steps (3/leg) per round. Increase weight to finish as heavy as possible.
Core
3 rounds:
• 10 Knees to Elbows
• 30 sec Hollow Body Hold
Conditioning
3-9-15-21-15-9-3 reps for time:
• Deadlifts 155/100#
• Burpee Box Jumps 24/20”