Warm-up
• 400 m Run
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Shoulder Press
• 3 sets: 5 reps AHAP
Conditioning
4 rounds for max reps:
• 60 sec Chest-to-bar Pull-ups
• 30 sec Rest
• 60 sec Wall Balls 20/14#
• 30 sec Rest
• 60 sec Burpees (to 6” target)
• 30 sec Rest