Warmup
• 400 m Run
3 rounds of:
• 10 Russian Kettlebell Swings 70/53#
• 10 GHD Glute Ham Raises
• 10 Good Mornings 45/35#
• 10 Walking Lunges 45/35#
• 10 PVC Passthroughs
Strength
Squat Complex
3 sets of:
• 1 Overhead Squat
• 3 Front Squat
• 5 Back Squat
* Increase weight each set, as heavy as able to complete all reps.
Bulgarian Split Squat (DB or BB)
• 5 sets of 10 reps / leg @lightweight
Conditioning
5 min AMRAP:
• 10 Toes-to-bar
• 10 Wall Balls 20/14#
2 min Rest
3 min AMRAP:
• 8 Toes-to-bar
• 8 Wall Balls 20/14#
1 min Rest
1 min AMRAP:
• 6 Toes-to-bar
• 6 Wall Balls 20/14#