Warm-up
3 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 15 Mountain Climbers
• 15 Squat Jumps
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 1 min Goblet Squat Hold 53/35#
Strength
Back Squat
• 8 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 4 reps at 85% of 1RM
• 4 reps at 90% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 4 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 Good Mornings 45/35#
Conditioning
For time:
• 50 Wallballs 20/14#
• 50 Chest-to-bar Pull-ups
• 50 Front Rack Walking Lunge steps 75/55#
• 50 Push Presses 75/55#