Warmup
• 20 cal Air Bike
• 20 Walking Lunges steps
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
• 5 Inch Worms
Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set
Conditioning
5 rounds for time:
• 20 cal Row
• 15 Toes-to-bar
• 10 Thrusters 95/65#