Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
9 min EMOM:
• 1 Back Squat
Increase weight to finish heavy.
Conditioning
Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”