Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 PVC Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges
Strength
Overhead Lunges
• 3 sets of 6 steps, work up to AHAP
GHD Back Extensions
• 5 sets of 10 reps
Core
3 rounds:
• 10 Lying Leg Raises
• 10 Evil Wheels
Conditioning
3 rounds for time:
• 6 Bar Muscle-ups
• 12 Overhead Squats 115/75#
• 18 Box Jumps 24/20”