Warmup
• 300 m Row
• 10 m Spiderman Lunges
• 10 m Duck Walk
3 rounds of:
• 10 Air Squats
• 10 sec Squat Hold
Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 rounds:
• 10 Toes-to-bar
• 10 Sit-up to Pike
Conditioning
8 rounds for time:
• 200 m Run
• 5 Air Squats
• 5 Push-ups
• 5 Pull-ups