Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Front Rack Reverse Lunges (3×5)
3 sets of 5 reps, start at 55% of 1 rep max, increase weight each set
50 m Sled Drag (3×1)
Take 3 attempts to find a max weight 50 m sled drag (forward facing)
Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
For time:
• 1 mile Run
• 1,000 m Row
• 100 cal Air Bike