Warm-up
• 400 m Run
• 20 Cossack Side Lunges
• 20 Mountain Climbers
• 20 Scorpions
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Back Squat (Smolov Jr. 3.2)
• 7 sets: 5 reps at 75%+15-25#
Conditioning
3 min AMRAP:
• 20 Wall Balls 20/14#
• 10 Box Jump Overs 24/20”
1 min Rest
Repeat 5 times for max reps