Warm-up
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats
2 rounds of:
• 10 Cossack Side Lunges
• 10 sec Samson Stretch Right
• 10 sec Samson Stretch Left
Strength
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 55% of 1RM
• 6 reps @ 60% of 1RM
• 6 reps @ 65% of 1RM
• 6 reps @ 70% of 1RM
Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 60% of 1RM
• 2 sets of 5 reps @ 65% of 1RM
10-8-6-4-2 reps not for time of:
• Bench Press BW / 70% BW
• DB Shoulder Press 35/25#
Core
3 rounds:
• 20 MedBall Twists 20/14#
• 30 Flutter Kicks (L+R=1)
Conditioning
21-15-9 reps/calories for time:
• Row
• Handstand Push-ups
• Deadlifts 225/155#