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:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Back Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Conditioning
8 rounds for max calories:
• 1 min: 4 Clusters 135/95#
• 1 min: Max Row (calories)
In the first minute, complete 4 clusters (squat clean thruster) and rest in the remaining time. Then second minute, row for as many calories as possible. Repeat for a total of 8 rounds (16 min). Score is total number of calories rowed.