Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 10 Arm Circles
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Back Squat (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set
Banded Deadlifts (3×3)
3 sets of 3 reps, start light and increase weight each set
Intervals
8 rounds for time:
• 100 m Run
• 30 sec Rest
Conditioning
8 min AMRAP:
• 15 Pull-ups
• 15 DB Thrusters 30/20#