Warm-up
3 rounds:
• 5 Push-ups
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.
Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 100%+ of 1RM
Core
20-15-10-5 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning
15 min AMRAP:
• 10 cal Ski Erg
• 10 Kettlebell Goblet Squats 53/35#
• 10 Dumbbell Bench Press 50/35#
• 10 Handstand Push-ups