Warm-up
• 400 m Run
2 rounds:
• 10 m Bear Crawl
• 10 m Broad Jumps
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
5 rounds for time:
• 30 Box Jump Overs 24/20#
• 30 Wall Balls 20/14#