Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#
2 rounds:
• 10 m Walking Lunges
• 10 Jumping Jacks
• 10m Crab Walk
• 10 Jumping Lunges
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Barbell Lunges
• 12 steps at 40% of 1RM Back Squat
• 12 steps at 45% of 1RM Back Squat
• 12+ steps at 50% of 1RM Back Squat
Barbell lunges are back rack, starting from squat rack, walking 6 steps out and 6 steps back.
Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 15 AbMat Sit-ups
Conditioning
10 rounds for time:
• 5 Power Cleans 135/95#
• 60-yard Shuttle Run (5-10-15 yards)
For the Shuttle Run, run 5 yards and back to the start, then 10 yards and back, then 15 yards and back to finish a total of 60 yards per round. Check out the video link to see how to run it fast!