Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 Rounds of:
• 30 Flutter Kicks
• 10 Ball Slams*
* as heavy as possible
Conditioning
21-18-15-12-9-6-3 cal/reps:
• Air-Bike calories
• Kettlebell Swings 53/35#
• Air Squats