Warm-up
• 400 m Run
3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Medicine Ball V-Ups
Conditioning
3 rounds for time:
• 15 One-Arm DB Power Snatch Right 40/25#
• 5 Bar Muscle Ups
• 15 One-Arm DB Power Snatch Left 40/25#
• 5 Bar Muscle Ups