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
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
5-4-3-2-1 rep:
• Back Squat
• Deadlift
Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible.
Core
3 rounds:
• 10 Hollow Body Rocks
• 10 Russian KB Swings 70/53#
Conditioning
For time:
• 400 m Run
• 20 Overhead Squats 95/65#
• 400 m Run
• 15 Overhead Squats 115/75#
• 400 m Run
• 10 Overhead Squats 135/85#
• 400 m Run
• 5 Overhead Squats 155/95#
Repeat from 3.6.17. Bar starts from the floor. Increase weight after each set.