Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm
Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
3 Rounds of:
• 20 steps Seal / Plank Walk
• 10 Evil Wheels
Conditioning
3 Rounds for reps:
• 1 min Max Back Squat 95/65#
• 1 min Max Hang Clean 95/65#
• 3 min 400 m Run
– Rest in remaining time after run.
– Rd 1 starts at 0:00. Rd 2 starts at 5:00. Rd 3 starts at 10:00.