Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
3 rounds
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 2 sets: 5 reps at 70% of 1RM
Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
• 8 reps at 80% of 1RM
Core
6 rounds:
• 15 sec Handstand Hold
• 15 sec Rest
Skill Test
3 attempts:
• Max Distance Handstand Walk
Conditioning
For time:
• 50 AirBike calories
• 50 Overhead MedBall Lunges 20/14#
• 100 MedBall Squats 20/14#
• 50 Overhead MedBall Lunges 20/14#
• 50 AirBike calories
For the Overhead MedBall Lunges, one lunge/step is equal to one rep. Goal: 16 min.