Warmup
• 400 m Run
• 40 Jumping Jacks
• 20 PVC Thrusters
• 10 Scorpions
• 10 Lying Up & Overs
Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
6 min of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest
Conditioning
5 Rounds for time:
• 30 Box Step Ups 20” 50/40# DBs
• 15 cal Air-Bike