Warmup
• 400 m Run
• 100 m Run Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Karaoke
• 10 Scorpions
• 10 Lying Up & Overs
• 30 Passthroughs
Core
2 Rounds of:
• 15 Sit-up to Pike
• 15 Sit-up to Straddle
• 1 min Wall Squat Hold
Strength
• 12 min Snatch Work
• 12 min Clean and Jerk Work
Conditioning
21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of:
• Air-Bike cal
• Lunges 95/75#
• Double Unders
* Finish each round with a 100 m sled pull