Warm-up
• 300 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk
2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Conditioning
3 rounds for time:
• 50 Wall Balls* 20/14#
• 400 m Run
*Penalty: 5 burpees every time you break the wall balls